Beginner-Intermediate • Mobility • 3-Week Program

Lengthen & Strengthen Challenge

Kelly MacDonald’s Lengthen & Strengthen Challenge is a great way to improve your mobility and strength or spice up your training routine! This challenge is designed to improve your flexibility, strength, confidence, alignment, posture, everyday functionality and reduce injury risk.

Kelly MacDonald

I’m Kelly MacDonald, creator of Mobility & Strength in Motion. I’ve been a certified personal trainer since 2017, and as an ex-gymnast, my true passion when it comes to movement is mobility training. I want to help you stretch beyond your limitations so you can unlock more of your potential, connect with your body and move with freedom and confidence.

For beginner to intermediate fitness levels
3-week challenge
4 workouts each week
30-45 minute workouts
Improve your mobility and strength

Program Overview

Designed for beginner to intermediate fitness levels, this 3-week challenge from Kelly MacDonald is perfect for anyone whose goal is to improve their strength and range of motion in all areas of the body, setting you up for better movement habits, faster recovery and a reduced risk of injury.

You’ll have four 30-45 minute workouts to complete each week, which includes:

2 upper body sessions
2 lower body sessions

Each workout includes a warm-up, activation, mobility and strength session and a stretch to wrap up. If you want to challenge yourself, increase the difficulty by using heavier weights or pushing your flexibility further.

Equipment

What you’ll need

You’ll need access to a range of large gym machines, free weights and other equipment such as a fitball and step to get the most out of this challenge, but you could use the exercise substitutions feature if you need to train at home.