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Advanced • High Intensity • 16-Week Program

High Intensity Strength at Home with Cass

High Intensity Strength at Home with Cass Olholm is an advanced training program that combines heavy lifting, functional movement and high-intensity training for high-energy workouts. It is an efficient training style that you can do at home, using dumbbells, kettlebells and a skipping rope. Get ready to level up your training!

Cass TrainerProfile
Cass Olholm

I’m Cass Olholm, a certified strength and conditioning coach and personal trainer. My programs combine high-intensity and strength exercises using a variety of training techniques designed to help you reach your performance goals.

  • Designed for advanced fitness levels

  • 16-week at-home program

  • 3-4 workouts each week

  • 30-45 minute workouts

  • Level up your performance

Program Overview

High Intensity Strength at Home will progressively build your strength, power and fitness over 16 weeks, with 3-4 workouts each week that will take you 30-45 minutes to complete. There are also four optional foundation weeks that Cass designed to introduce you to her style of training so you can master the exercises with correct form.

These workouts include plenty of variety — expect strength training, HIIT, AMRAP (as many reps as possible) and Tabata. There are also Strength + Cardio workouts that follow metcon-style training (metabolic conditioning).

The weekly breakdown of High Intensity Strength at Home looks like:

Introductory Weeks 1-4

  • 1 Full Body HIIT

  • Lower Body Strength + Cardio

  • Full Body Tabata

  • 2 LISS cardio

  • 1 Recovery session

Weeks 1-3

  • 1 Full Body HIIT

  • Lower Body Strength + Cardio

  • Full Body Tabata

  • 2 LISS cardio

  • 1 Recovery session

Weeks 4-12

  • Lower Body Strength + Cardio

  • Upper Body Strength + Cardio

  • Full Body Tabata

  • Full Body HIIT

  • 3 LISS cardio

  • 1 Recovery session

There are also optional training sessions each week and Express workouts that can be completed in under 20 minutes for the days when you’re short on time. If you experience muscle soreness, there are additional recovery sessions available.

High Intensity Strength at Home is designed to help you increase your strength and the weight you can lift, improve your exercise technique and lifting skills, and boost your speed so you can complete exercises in the workouts more quickly.

Equipment

What you’ll need

As the name suggests, you can follow this program at home with a few key pieces of equipment. To ensure you’re using the correct technique during the exercises, choose a weight that allows you to maintain good form while still challenging yourself. You can keep track of the weights you use by logging them during each workout on the Sweat app.

This is the desc for dumbells

Dumbbells

Kettlebell

Kettlebell

Jumping Rope

Skipping Rope

Ready to try a workout?

Your first week is on us.

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