"Women want more choice and variety in their workouts with the freedom and power to exercise on their own terms."

By Faith Brar
November 16, 2020
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When you think of Kayla Itsines' SWEAT app, high-intensity strength workouts probably come to mind. From bodyweight-only programs to cardio-focused training, SWEAT has helped millions of people around the world reach their fitness goals. But if you've been craving something different from the app, you're in luck. SWEAT just launched barre and yoga programs led by three new talented trainers.

"The reality is that many women don't train using one fitness style," Itsines shared in a statement. "They want to be able to include other fitness styles, like barre or yoga, alongside their high-intensity and strength workouts. Women want more choice and variety in their workouts with the freedom and power to exercise on their own terms." (Related: Kayla Itsines Shares What Inspired Her to Launch a Post-Pregnancy Workout Program)

Before the new launch, SWEAT already offered a Body and Mind Yoga (BAM) program featuring yoga-inspired movements taught by yogi Sjana Elise. But now, the program is expanding to offer even more classes with the help of vinyasa instructors Phyllicia Bonanno and Ania Tippkemper. Their new programs — Yoga with Phyllicia and Yoga with Ania — will sit alongside Elise's existing BAM program on the app. (Check out this sound bath meditation and yoga flow from Bonanno the next time you feel anxious.)

Bonanno's six-week program is suitable for people of all fitness levels and requires no equipment (besides a yoga mat, though you can use a towel instead). Every week, you'll be encouraged to complete three classes, featuring 4-6 sequences per class. Each sequence includes several yoga poses and will take between 3-8 minutes to complete, so you can expect the total workout time to be about 15-45 minutes, depending on the class. Additionally, Bonanno's program recommends two optional low-intensity cardio sessions to round out the week.

"For women who are starting out with yoga, Phyllicia's program is perfect as it provides an accessible and gentle style of yoga that empowers women to safely explore their physical capability," Itsines said in a statement.

Tippkemper's program follows Bonanno's format, offering a six-week program with three vinyasa classes and two low-intensity cardio workouts per week. Each of Tippkemper's classes will feature six sequences, but the poses will be longer — up to 12 minutes each, bringing the total workout time to around 30-45 minutes per class. (Related: 14 Advanced Yoga Poses to Revamp Your Vinyasa Routine)

While Tippkemper's program is beginner-friendly, her flows include more non-traditional poses for those looking to push themselves on the mat. In addition to a yoga mat (or towel), you'll also need a yoga block and a yoga bolster. FTR, though, you can easily substitute with a pillow or cushion at home if you need to.

As for SWEAT's new Barre program, the classes will be led by Britany Williams. Years ago, the trainer started doing barre to help manage the effects of her chronic rheumatoid arthritis, a condition that causes the immune system to attack the body's own tissue (commonly the joints). Now, Williams is taking her expertise to the SWEAT app, where her invigorating classes will fuse traditional elements of ballet and Pilates with athletic, high-intensity movements to build strength and flexibility.

"Barre allows women to get outside of their comfort zone and discover the connection between their body and mind," Williams shared in a statement. "The sense of achievement of mastering a new exercise in barre is incredibly rewarding. Women don't know what they are capable of until they believe in themselves and give it a try." (Related: The Ultimate Full-Body At-Home Barre Workout)

Williams' six-week program offers four classes per week, each of which includes a list of 2- to 8-minute sequences for a total of 30-45 minutes per class. All Barre with Britany classes include full-body movements, but with each class, you can expect a different focus on a specific muscle group. Overall, Williams' program is designed to boost muscular endurance, increase strength, and improve balance and posture — all achieved through low-impact targeted movements and high repetition.

To get a taste of Williams' new Barre program, check out this exclusive lower-body workout designed specifically to target the glutes and quads.

7-Minute Glutes and Quads Workout with Britany Williams

How it works: Perform each of the six exercises back-to-back with no breaks in between for as many reps as allotted. Focus on your form and remember that this workout isn't about speed but about maintaining form and control. If you want to amp things up, you can always add a second round of the workout for a 14-minute burn.

You'll need: No equipment; mat optional.

Alternating Lateral Lunge

A. Stand with feet wider than hip-width apart.

B. Lower into a lunge on the right side, sinking hips back and bending right knee to track directly in line with right foot. Keep left leg straight but not locked, with both feet pointing forward.

C. Push off the right foot to straighten right leg and repeat on the other side.

Repeat for 10 reps per side.

Lateral Lunge Pulse

A. Keep feet wider than hip-width apart.

B. Lower into a lunge on the right side, sinking hips back and bending right knee to track directly in line with right foot. Keep left leg straight but not locked, with both feet pointing forward.

C. While in this lateral lunge position, pulse up and down through the right leg.

D. Push off the right foot to straighten right leg and repeat on the other side.

Repeat for 5 reps per side.

Squat to Chair Squat

A. Start with feet wider than hip-width apart, hands in prayer position.

B. Lower into a squat, aiming to get thighs parallel to the ground.

C. Stand, and step the left foot next to the right so feet are together, immediately lowering into a narrow squat (think: chair pose), lifting arms overhead.

D. Stand, and step the right foot out to the side and lower into a squat, hands in prayer.

E. Stand, and step the right foot next to the left so feet are together, immediately lowering into a narrow squat, arms overhead to begin the next rep.

Repeat for 10 reps per side.

Squat Pulse

A. Start standing with feet together.

B. Shift hips back and down as if about to sit on a chair.

C. Staying low in the squat, pulse hips up and down while keeping back straight and chest lifted.

Repeat for 10 reps.

Lunge to Squat

A. Start standing with feet together. Step right foot back into a lunge so that both knees are bent at 90-degree angles. Keep back straight and chest upright.

B. Step right foot forward to stand, and immediately lower hips and glutes into a squat. Stand, then repeat on the other side.

Repeat for 10 reps per side.

Sumo Squat Pulse

A. Start with feet wider than hip-width apart.

B. Shift hips back and down into a squat position. Keep back flat and core braced.

C. Stay low in the squat position and pulse up a few inches and back down.

Repeat for 10 reps.

Yoga with Ania, Yoga with Phyllicia, and Barre with Britany are now live on the SWEAT app exclusively, which you can download for $19.99/month or $119.99/year.

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