Which Withsara Program Is Best For You?
Are you looking to build a workout routine, challenge your body or get after a fitness goal? Alongside our wide class selection and Weekly schedule, we have 10 amazing programs for you to join. Here is a detailed overview of the Withsara programs.
Find out what suits you:
January challenge
Our most popular challenge, The January challenge is a 6-week challenge to get you into a strong workout routine that you can build on for the whole year. The statistics speak for themself. Over 60% of participants are still active members on Withsara 12 months later and many others have found their routine in other activities.
Who is the January challenge for?
The challenge is for women who find it better to start their workout journey on a set date at the beginning of the year. If you want to become consistent in your workout routine, build strength and sculpt your body, this might be the challenge for you. It's suitable for all experience levels. From beginners to advanced, we include modifications to assist you to get the most out of each workout.
What is included in the January challenge?
The program is simple. You work out for two days and have one day off. Your workout days on will consist of Sara’s class designed for maximum results and time efficiency, Yoga, Barre, HIIT, Mobility, Mini Series, Strength, and Stretching. As we move further into the program, the load increases to keep up with all your new strength.
Example week of the Lean arms program:
Mon: Strong full body (30 minutes)
Tue: Recover and recharge stretching (11 minutes)
Wed: Rest day
Thu: Ballet-inspired Barre (30 minutes)
Fri: Yoga short and sweet (20 minutes)
Sat: Rest day
What equipment will you need for the January challenge?
The unique thing about the January challenge is that it's low-impact and we only use light weights or our body weight. It can be surprisingly challenging so don't underestimate the light weights.
You can do the January challenge from anywhere. You need some basic equipment to get the most out of the program.
The equipment required includes:
Yoga mat
Barre (can be chair or anything you can hold on to)
Dumbbells
If you don’t have dumbbells, you can substitute them for two objects of the same weight, such as food cans or water bottles.
What will you achieve with the January challenge?
The number one goal of the challenge is building a sustainable workout routine that you can keep after the challenge is finished. The result from these 6 weeks will leave you motivated and wanting more.
Alongside the challenge, we publish a guide to your new year's health and fitness goals. The ideas in this guide are most well-known and battle-tested by Sara personally and thousands of women she has coached.
We cover How to make working out a habit, Finding a workout routine that you can stick to, and How to implement a balanced diet
January challenge
September challenge
This low-impact challenge is one of three seasonal challenges on Withsara. You can follow it live each September or participate at your own pace whenever you want to. The September challenge is designed to help you achieve your health goals and get you into a consistent workout routine that you can build.
Who is the September challenge for?
Whether you’ve been training for a while, or you're brand new to Withsara, there’s something for you in the September challenge. The September challenge is suitable for women of all experience levels. From beginners to experts. We even include modifications to each exercise to help you build strength and I will guide you through the classes to help you reach your goals.
What is included in the September challenge?
The September challenge is a 4-week program you can do at home or anywhere you feel works for you.
The challenge structure is simple. We work two days on, and one day off. Your workout days will consist of Sara’s class, Barre, Yoga, Mobility, Mini Series, HIIT, and Meditation. As we move further into the program, the load increases to keep up with all your new strength. Here's what a
Example week of the September challenge:
Mon: Sara's class (30 minutes)
Tue: Mini series + Mobility (20-30 minutes)
Wed: Rest
Thu: Withsara HIIT (20-30 minutes)
Fri: Sara's class (30 minutes)
Sat: Rest
Sun: Yoga / Meditation
The challenge is not about being perfect, it’s about continuing to show up for yourself every week. If you miss a workout for some reason you can also use the rest days to catch up on what you have missed.
What equipment will you need for the September challenge?
You can do the September challenge at home, and you need some basic equipment to get the most out of the program.
The equipment required includes:
Yoga mat
Dumbbells
Chair
If you don’t have dumbbells, you can substitute them for two objects of the same weight, such as food cans or water bottles.
If you don’t have a suitable chair, you can use a stable, flat surface such as a bench or step instead.
What will you achieve with the September challenge?
This challenge aims to kickstart your workout routine for the fall and get you into a nice rhythm of sweaty workouts, mental balance, and clean eating.
During the challenge, we’ll help you sculpt, tone, and strengthen your body. You will get into a great workout routine that you can keep up in the long run, get mental balance and become motivated to eat clean.
September challenge
Summer challenge
With summer around the corner, we often get extra motivation to prioritize working out. This 4-week workout challenge is designed to get you to look and feel your best before you enter summer.
Who is the Summer challenge for?
Withsara Summer challenge is for women who want to be in a great workout routine when they enter summer. The challenge is suitable for all experience levels. From beginners to advanced, we include modifications to assist you in building strength.
What is included in the Summer challenge?
The Summer challenge runs for 4 weeks is helps yous stay motivated throughout the summer. Each day of the challenge is planned for you. You have 5 workouts during the week and two rest days. One rest day on Wednesdays and an optional rest day on weekends. For the weekend rest day, we provide you with an outdoor activity, such as a walk or a short run, to complement your workouts.
Your instructor, Sara, will guide you through each workout and show you modifications for each exercise.
The classes selected for this challenge are designed to give a mix of fitness, strength building, toning, and more mindful exercises, such as yoga. In this challenge, you will do Sara’s class, Barre, Yoga, and Mini series.
Example week of the Summer challenge:
Mon: Sara's class (30 minutes)
Tue: Mini series (10 minutes)
Wed: Rest
Thu: Yoga (20 minutes)
Fri: HIIT Flow (20 minutes)
Sat: Mini series (10 minutes), Meditation (10 minutes)
Sun: Mobility (15 minutes, optional outdoor activity
What equipment will you need for the Summer challenge?
You can do the Summer challenge from anywhere. You need some basic equipment to get the most out of the program.
The equipment required includes:
Yoga mat
Dumbbells
Chair
If you don’t have dumbbells, you can substitute them for two objects of the same weight, such as food cans or water bottles.
If you don’t have a suitable chair, you can use a stable, flat surface such as a bench or step instead.
What will you achieve with the Summer challenge?
The number one goal of the challenge is to improve physical and mental balance while building a strong and healthy body for summer.
If you are new to training, returning after a break, or in a good workout routine, the Summer challenge will increase your strength, and build your fitness — with no gym equipment required. The result from these 4 weeks will leave you motivated and wanting more.
Summer challenge
Recenter yourself program
The Recenter yourself program consists of two weeks of mindful classes where the focus is on grounding yourself, recenter, and helping you feel more balanced.
Who is the Recenter yourself program for?
The Recenter yourself program is for women who might be feeling unbalanced or need to take some time to recenter themselves.
What is included in the Recenter yourself program?
The Recenter program is a 2-week program that includes a mix of Meditation classes and soft yoga classes.
Example week of the Restore yourself program:
Mon: Meditation (10 minutes)
Tue: Yoga (25 minutes)
Wed: Rest
Thu: Meditation (10 minutes)
Fri: Yoga (25 minutes)
Sat: Rest day
Sun: Meditation (10 minutes)
What equipment will you need for the Recenter yourself program?
All you need is a yoga mat or a soft ground — no other equipment is required.
What will you achieve with the Recenter yourself program?
The overall goal of the challenge is to help you reach a state of low stress and mental balance. The Meditation classes will help you feel grounded and connected with yourself, while the Yoga classes will help to relieve stress and strengthen and awaken your mind and body connection. After each class, you will feel like your energy has been restored.
Recenter yourself program
Summer vacation mode program
Are you going on summer vacation and want to keep up your workout routine? This 8-week program is designed to make it easy for you to stay fit and keep up your workout routine during summer vacation.
Who is the Summer vacation mode program for?
The Summer Vacation mode program is for women who are going on Summer vacation but want to keep fit and stay in a workout routine. When on vacation, time is limited. Thats why each class is only between 10-30 minutes.
What is included in the Summer vacation mode program?
The Summer vacation mode program is an 8-week program that includes a mix of outdoor activities, two rest days, and various low-impact, no-equipment classes to make the most out of your holiday.
Example week of the Summer vacation mode program:
Mon: Sara's class (30 minutes)
Tue: HIIT Flow (25 minutes)
Wed: Rest
Thu: Mini series (10 minutes) and optional outdoor activity
Fri: Yoga (25 minutes)
Sat: Rest
Sun: Outdoor activity
What equipment will you need for the Summer vacation mode program?
You can do the Summer vacation mode program at home, in a hotel room, or your country house. You need some basic equipment to get the most out of the program.
The equipment required includes:
Yoga mat
Dumbbells
Chair
If you don’t have dumbbells, you can substitute them for two objects of the same weight, such as food cans or water bottles.
If you don’t have a suitable chair, you can use a stable, flat surface such as a bench or step instead.
What will you achieve with the Summer vacation mode program?
Finding the time and the motivation to train is trickier during your vacation. This program will help you stay consistent in your workout routine during the vacation months, and build up strength and endurance.
Summer vacation mode program
Lean arms program
2-week low-impact program to strengthen, sculpt & tone your arms and upper body.
Who is the Lean arms program for?
The Lean arms program is for women who want to put extra emphasis on sculpting and toning their arms. It's only 14 days, so many of our members repeat the program over and over. The program is suitable for all experience levels. From beginners to advanced, we include modifications to assist you to get the most out of each workout.
What is included in the Lean arms program?
In this two-week, low-impact program, you’ll take the muscle-toning moves of Sara's class and the Mini series and pair them with mindful stretching to sculpt and tone your arms. Additionally, the program works the shoulders and upper back.
Example week of the Lean arms program:
Mon: Mini Arms (10 minutes)
Tue: It's all in the arms (30 minutes)
Wed: Arm sculpt (30 minutes)
Thu: Rest day
Fri: Mini Arms (10 minutes), Upper body twist (15 minutes)
Sat: Arms endurance (30 minutes)
Sun: Lean upper body (30 minutes)
What equipment will you need for the Lean arms program?
The unique thing about the Lean arm program is that it's low-impact and we only use light weights or our body weight. It can be surprisingly challenging so don't underestimate the light weights.
You can do the Lean arms program from anywhere. You need some basic equipment to get the most out of the program.
The equipment required includes:
Yoga mat
Dumbbells (0.5-2 kg)
If you don’t have dumbbells, you can substitute them for two objects of the same weight, such as food cans or water bottles.
What will you achieve with the Lean arms program?
In this program, you will primarily sculpt and tone your arms with 14 unique workouts. Doing so will improve your arm strength and flexibility. Seeing the results of the Lean arms program will also make you feel powerful in all of your workouts. As a secondary benefit, the workouts will also strengthen the shoulders and upper back.
Lean arms workout program
A mindful week program
A 1-week program to calm your body and mind, decompress and let go of any tension and stress.
Who is the Mindful week program for?
This program is for any woman who feels she needs a moment in the day to prioritize herself and her well-being. No experience is needed.
What is included in the Mindful week program?
This Mindful week has soothing yoga classes, breathwork, and yin yoga. All classes will really help you become more mindful and present. Each class is on average 25 minutes.
What equipment will you need for the Mindful week program?
You can do the Mindful week program anywhere. You need a yoga mat or a soft ground to get the most out of the program.
What will you achieve with the Mindful week program?
This week is your chance to slow down, calm your body and mind, decompress, and let go of any tension and stress.
A Mindful week program
Core program
A 1-week program to firm up your abs, tone and strengthen your core, and build lean and long muscle.
Who is the Core program for?
This 1-week Core program is designed for women who want to strengthen their front, back, and side muscles to help firm up their abs and core. Many of the members use this program to not only build up stronger core but also help them improve their posture and therefore reduce the risk of injury. It's suitable for all experience levels and we include modifications to assist you to get the most out of each workout.
What is included in the Core program?
The classes in this 1-week Core program are all Pilates-based and include alignment instructions to keep proper form, maximize results, and prevent injury.
Example week of the Core program:
Mon: Deep ab strength (30 minutes)
Tue: Oblique burn (30 minutes)
Wed: Mini core (10 minutes)
Thu: Whole body blast with extra core (30 minutes)
Fri: 30-minute core (30 minutes)
Sat: Mini core (10 minutes)
Sun: Slider booty & core (30 minutes)
What equipment will you need for the Core program?
You can do the Core program anywhere. You'll need a yoga mat or a soft ground to get the most out of the program. In the workouts we use a slider, a soft towel or sock works well.
What will you achieve with the Core program?
The Core program is a program our members do over and over again. As a result, you can expect to move your lower and upper body more effectively, reduce the risk of injury, and strengthen your front, back and side muscles to help you firm up your abs and core.
Core workout program
Beginner program
A 2-week Beginner program where we will take measured and modified versions of the Withsara classes.
Who is the Beginner program for?
This 2-week Beginner program is perfect if you want to start exercising slowly. You could be a beginner, currently pregnant, or postnatal. Many of our members, who are new to exercising or the type of workouts we offer, use this program to get familiar with our classes. Here you will find more about our guidelines for pregnancy and postnatal before you begin.
What is included in the Beginner program?
All of the workouts in this program are Beginner classes. They use the same setup as the normal Withsara classes, but each movement has been specifically designed for beginners.
Example week of the Beginner program:
Mon: Home workout basics (25 minutes)
Tue: Beginner Mini core (10 minutes)
Wed: Powerfull lower body (30 minutes)
Thu: Whole body stretching (10 minutes)
Fri: Rest day (30 minutes)
Sat: Beginner Yoga flow (20 minutes)
Sun: Beginner core (30 minutes)
What equipment will you need for the Beginner program?
The Beginner program is low-impact and we only use light weights or our body weight.
You can do the Beginner program from anywhere. You need some basic equipment to get the most out of the program.
The equipment required includes:
Yoga mat
Dumbbells (0.5-1 kg)
If you don’t have dumbbells, you can substitute them for two objects of the same weight, such as food cans or water bottles.
What will you achieve with the Beginner program?
You will gain strength and confidence to tackle our normal Withsara classes.
Beginner workout program
Butt program
2-week program for toning and strengthening your butt.
Who is the Butt program for?
This program is body-part specific and is great if you want to pay special attention to strengthening, sculpting, and toning your glutes. It's suitable for all experience levels. From beginners to advanced, we include modifications to assist you to get the most out of each workout.
What is included in the Butt program?
The classes in the challenge are a mix of Sara's class, Barre classes, HIIT flow, Stretching, and Mini leg series. In week two we increase the intensity and add a short glute workout to complement the main workout of the day.
Example week of the Butt program:
Mon: Targeted glutes (30 minutes)
Tue: Extreme glutes (30 minutes)
Wed: Mini legs (10 minutes)
Thu: Barre side work (30 minutes)
Fri: Post Barre stretch (15 minutes)
Sat: Booty and core slider (30 minutes)
Sun: Energetic lower body (30 minutes)
What equipment will you need for the Butt program?
The Butt program is low-impact and we only use our body weight. You can do the Butt program from anywhere. You need some basic equipment to get the most out of the program.
The equipment required includes:
Yoga mat
Chair
If you don’t have a suitable chair, you can use a stable, flat surface such as a bench or step instead.
What will you achieve with the Butt program?
Increased glute strength and feeling more powerful and confident.
Butt workout program
Choose the Withsara program that suits you
Now that you have a good overview of our programs you can narrowed your choice down to one or two programs that you would like to try. To start a program you like, start your 7 day free trial, select programs in your member area and choose the one you’d like to start. Keep in mind once you sign up for the trial you get access to all of the programs and classes available on Withsara.
