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exercises

Full-Body High Intensity Strength With Kayla Workout

Sweat - sweat.com
Full-Body High Intensity Strength With Kayla Workout
BBG Stronger Workout

If you want to build your confidence and train with me in the gym, my High Intensity Strength with Kayla program (formerly BBG Stronger) can help take your strength to another level!

Each workout takes around 30 minutes to complete and includes rep-based supersets to build your strength, followed by time-based trisets to challenge your fitness. 

The workouts use a combination of large gym equipment, free weights and bodyweight exercises, designed to give you an effective workout in a short amount of time. You’ll learn how to lift weights and become stronger — inside and out! 

Get ready to train your full body in this High Intensity Strength workout from Week 4. 

High Intensity Strength with Kayla workout

I’ve slowly introduced machines and larger equipment to the workouts as you progress through my High Intensity Strength program — so you can feel confident as your strength improves! To prepare for this full-body workout you’ll need to set up the cable machine, a barbell, a pair of dumbbells and a kettlebell.

I’ve made sure the exercises only use each piece of equipment for a short period of time so you don’t need to worry about holding the equipment for too long in a busy gym.

Always remember to warm up before a weights workout to help your body move better and reduce the chance of injury — now let’s do this!

Circuit 1 2 Exercises / 3 Laps

1. Lunge & Row

20 REPS


2. Chest Fly

12 REPS


Circuit 2 2 Exercises / 3 Laps

1. Straight-Leg Deadlift

12 REPS


2. Front Raise

12 REPS


Circuit 3 3 Exercises / 3 Laps

1. Goblet Squat

40 SECS


2. Side Plank & Rotation

40 SECS 20 Per Side


3. Burpee

40 SECS


Circuit 4 3 Exercises / 3 Laps

1. Curl & Press

40 SECS


2. Straight-Leg Sit-Up

40 SECS


3. Wide Mountain Climber

40 SECS


This workout begins with two rep-based supersets to build your strength. During each superset, you’ll complete two exercises followed by a 30-second rest break, and repeat this process for three laps. Between supersets, you’ll take a one-minute rest break.

After completing both supersets, you’ll move on to two time-based trisets. Each triset includes three exercises that you complete one after the other, and after each exercise, there is a five-second transition break. Once you’ve completed all three exercises, take a 10-second rest break and repeat this process for three laps in total. Between trisets, you’ll take a one-minute rest break. 

Working for time during the trisets means that you can control the intensity of your workout by going as fast or as controlled as you like — this is a great way to challenge and improve your fitness! 

If you don’t have some of the gym equipment available for my High Intensity Strength program, or you need an alternative for a certain exercise, I provide modifications in the Sweat app to make them harder or easier.

It’s SO important to finish any workout with some cool-down stretches that target the muscles you’ve just trained — you’ll find my recommended stretch sequence in the Sweat app! 

How to select the right weight

If you’ve never lifted weights before, you can start by using just the weight of the cable machine or barbell. Once you are comfortable with the exercise, add weights to reach an effort of seven out of ten, where one is really easy, and 10 is extremely difficult.

Try this High Intensity Strength with Kayla workout in the gym!

If you want to switch things up with training you can do at home, I have an amazing workout that you can do anywhere, anytime — this full-body workout is an introduction to my original program, High Intensity with Kayla (formerly BBG).

If you enjoyed this High Intensity Strength with Kayla workout, you can find the full program in the Sweat app, which can be downloaded onto your Apple or Android device. 

How did you go with this workout? Let me know in the comments below.

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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