Sesh On the Go 3.0
week program
Take bodyweight training to its highest level as you progress from controlled strength work into athletic power, advanced conditioning, and performance-focused challenges that test both your body and mindset. Expect faster-paced workouts, explosive movements, EMOMs, AMRAPs, and strategic conditioning, all while maintaining the joint-friendly, effective structure. No gym. No equipment. Just next-level results.
6 Weeks
Duration
4x Per Week
Workouts Per Week
20-25 Minutes
Time Per Workout
24 Workouts
Training Focus
More Than Just a Workout Guide
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Get Better Results Through Our Powerful Built-In App Features
The Programming
In Sesh On the Go 3.0, bodyweight training reaches its highest level with athletic conditioning, explosive movements, and high-intensity formats like EMOMs and AMRAPs. Four focused training days per week combine strength, power, and cardio into a complete zero-equipment program built for athletes ready to perform.
At this level, training is about more than completing workouts — it's about building real athletic performance. Faster-paced circuits, explosive movement patterns, and strategic conditioning challenges develop total-body power and elite metabolic fitness.
Each phase introduces new training stimuli to force continuous adaptation. As the program progresses, intensity, volume, and complexity all increase — ensuring you're always challenged and always improving.
Weeks 1–2: Build Advanced Foundations and Control
Start smart. These first two weeks reestablish movement control at an advanced level before the program shifts into explosive and high-intensity formats.
Day 1: Lower Body — Focus: Glutes / Quads / Hamstrings
Day 2: Upper Body — Focus: Chest / Back / Shoulders / Triceps / Core
Day 3: Full Body — Focus: Glutes / Chest / Shoulders / Core
Day 4: Core + Cardio — Focus: Circuits Focused on Core + Cardio
Weeks 3–4: Increase Volume, Power, and Athleticism
Power up. Weeks 3 and 4 introduce EMOMs, AMRAPs, and explosive movement patterns to develop real athletic power and push conditioning to the next level.
Day 1: Lower Body — Focus: Glutes / Quads / Hamstrings
Day 2: Upper Body — Focus: Chest / Back / Shoulders / Triceps / Core
Day 3: Full Body — Focus: Glutes / Chest / Shoulders / Core
Day 4: Core + Cardio — Focus: Circuits Focused on Core + Cardio
we’ll overcome it.
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Real Results
Real Results
Winners Name
Doing this program with Sesh helped me commit to something bigger than just fitness—it helped me take the first step toward becoming stronger for myself and my son. I joined this challenge because I wanted to regain the physical strength and energy I needed for everyday tasks, especially caring for my 2-year-old who relies on me for constant support.
After back surgery in 2021, the recovery process was long and difficult. On top of that, my son was diagnosed with ASD in June 2022, and I knew I had to be physically and mentally strong to be there for him fully. I didn’t feel like myself anymore—and I was ready for change.
This challenge helped me jump-start a lifelong commitment to my health. It made me feel empowered and supported throughout the journey. With the structure of the program and the motivation from the Sesh community, I was finally able to stay consistent and accountable in a way that felt achievable.
I’m proud to say I feel stronger, more confident, and more capable—and I’m just getting started.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
70 lb transformation rooted in sustainable change- Specializing in strength training, nutrition, and nervous system support
- Helping women feel better and stop starting over
- Root-cause detective
FREQUENTLY ASKED QUESTIONS
Get Sesh On the Go 3.0
Get access to Sesh On the Go 3.0 in minutes. Complete your checkout, then open the Sesh app to start Day 1.
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