An exclusive workout plan from Sweat
Kick your summer fitness goals into high gear with this 2 Weeks to Strong workout plan led by fitness trainers from the Sweat app.
Join Kayla Itsines, Britany Williams, Cass Olholm, Kelsey Wells, Phyllicia Bonanno, and Ania Tippkemper as they lead you through 15-minute workouts designed to torch calories and build full-body strength and muscle tone with a mix of high-intensity and low-impact workouts, yoga, and barre. This workout plan is designed for all levels, so press play to jump-start your fitness routine.
Low-Impact
Workout
With
Kayla Itsines
1
Abs and Glutes
Barre Workout
With
Britany Williams
2
Restorative
Yin Yoga
With
Ania Tippkemper
3
Chest and Triceps
Workout
With
Kelsey Wells
4
Restorative
Yin Yoga
With
Phyllicia Bonanno
5
Lower-Body
Workout
With
Cass Olholm
6
Rest Day
7
Exclusive Offer For POPSUGAR
With new, easy-to-follow beginner, intermediate, and advanced workout programs, there has never been a better time to try Sweat.
*Terms and conditions apply.
CLAIM YOUR 40% OFF
Glutes and
Hamstrings Workout
With
Kelsey Wells
8
Plank and Push-Up
Barre Workout
With
Britany Williams
9
Restorative
Yin Yoga
With
Ania Tippkemper
10
Full-Body
Workout
With
Kayla Itsines
11
Restorative
Yin Yoga
With
Phyllicia Bonanno
12
Upper-Body
Workout
With
Cass Olholm
13
Rest Day
14
Congrats, you did it!
Click to learn more about them
Britany Williams
Cass Olholm
Kayla Itsines
Kelsey Wells
MEET ALL THE SWEAT TRAINERS
What is your favorite
Sweat workout?
As a busy working mum, I love the express and on-demand workouts in the Sweat app. They only take 15 minutes, and the no-equipment express sessions mean I can quickly squeeze in a workout in my living room in between meetings or during my daughter Arna's naptime.
What is your favorite
way to spend a rest day?
As a mum to a very active 2-year-old, my rest days are mostly running around after Arna! When I can, I also like to include an active recovery session, whether that's stretching, yoga, or just a light walk around the park.
Is there a word or phrase that keeps you motivated when a workout gets really hard?
"You got this." When I'm training hard, I feel challenged mentally and physically. Often, our minds give up before our bodies, so reminding myself that I am capable and making my health a priority to be the strongest and most confident version of myself motivates me to keep going.
What is your favorite
Sweat workout?
I would have to say an express HIIT workout from my High-Intensity Strength program, as this particular training style is the definition of a quality-over-quantity workout.
What is your favorite
way to spend a rest day?
Anything that involves spending time with my husband, Jake, and our little girl, Charlotte. If I get the chance to also read a book, that is an added bonus.
Is there a word or phrase that keeps you motivated when a workout gets really hard?
"This is tough, but so are you!"
Best song to work out to?
Current favorite: "Catch Me" by Yellow Claw and Flux Pavilion featuring Naaz.
What is your favorite
part about being a trainer?
Connecting with the women that I train! Being a part of their journey is such an honor. I am so moved by the women in the PWR Community and never cease to be amazed by them and their inspiring stories.
What is your favorite
way to spend a rest day?
Hanging out with my husband and my son! Whether skiing, hiking, swimming, boating, or just chilling at home — every day with them is filled with joy.
What is the biggest motivational tip you have for people doing Sweat workouts?
Make your motive for exercise one of gratitude for your body. I have found that exercise is one of the best ways to cultivate love and appreciation for yourself and your body.
Best song to work out to?
"Whatever It Takes" by Imagine Dragons or "Wake Me Up" by Avicii.
What is your favorite
Sweat workout?
My cardio barre class! I built it around how I love to train: intervals of high- and low-intensity exercises that are simple yet effective and build onto each other for maximum lower-body burn.
What is your favorite
way to spend a rest day?
My favorite rest-day activity is to truly relax. I love spending the day with my fiancé, playing a game, doing a puzzle, or catching up on the latest TV show. While I'm go-go-go, I try to allocate a day that is 100 percent off at least twice a month.
Is there a word or phrase that keeps you motivated when a workout gets really hard?
"You can do anything for 20 seconds." I say this a lot while I'm teaching, but it's so true. Twenty seconds is such a small amount of time in your life. You can do it if you let yourself.
HIIT or LISS?
HIIT! I love to be challenged in a workout and I want to finish feeling like I gave it my all.
Photography:
Britany Williams: Luke Wooden; Cass Olholm: John Barrett; Kayla Itsines: Stuart Miller - FLIPP; Kelsey Wells: Luke Wooden