Rebecca Kennedy’s 5-Day Express Program: A Peloton Powerhouse in Just 20 Minutes a Day

Rebecca Kennedy has delivered a new kind of challenge that’s as efficient as it is effective. Her 5-Day Express Program is making waves in the Peloton strength community, and after completing the first week, I can confidently say: this one’s a game-changer.

Let’s break it all down, day by day.

What Is the 5-Day Express Program?

This Peloton strength training program is designed to be simple—but definitely not easy. Rebecca Kennedy focuses on full-body workouts every single day, which is a shift from the more common upper/lower body splits in other Peloton programs. Each class is 20 minutes long, making it ideal for anyone short on time but serious about results.

Key Features:

• 5 days of workouts, followed by 2 days of rest—yes, you do need those rest days.
• Days 1, 3, and 5 are focused on pure strength.
• Days 2 and 4 incorporate strength and conditioning.
• The program is available on both the Peloton App and Peloton Strength+, a first! This makes it accessible to all members.
• Classes include elements of hypertrophy training—which means working muscles to the point of fatigue to promote muscle growth and conditioning days,  including working fast twitch muscles.

Rebecca encourages repeating the program for 4–8 weeks, gradually increasing your weights and tracking your progress to build both strength and consistency.

Why This Program Stands Out

What makes this program unique is Rebecca’s ability to balance challenge with encouragement. She invites you to push your limits, especially with heavier weights, while emphasizing proper form, gradual progress, and habit formation. Her mantra? “Simple, not easy.”

She also makes it clear that recovery, sleep, and nutrition are just as important as the lifts themselves. For women in perimenopause or anyone navigating hormonal changes, her approach feels personal and inclusive—focusing on functional strength and longevity.

The Importance of Warm-Up

Because the 20-minute classes jump straight into lifting, it’s highly recommended to take a separate warm-up class beforehand. Whether you take the 5 minute warm up included, one of Peloton’s 5-minute warm-ups or your own routine, prepping your body is essential to get the most out of this program.

Daily Breakdown: Movements & Thoughts

Day 1: Strength Focus

Movements:

• Dumbbell Romanian Deadlift
• Seated Overhead Press
• Curtsy Lunge
• Bent-Over Row

Review:
Rebecca starts the week strong—literally. Her cues for form are spot-on, and she emphasizes building a foundation in Week 1. No rushing here—just solid instruction and a great playlist to match. A great intro to the “simple, not easy” concept.

Day 2: Strength & Conditioning

Movements:

• Front Lunge
• EMOM: Dumbbell Snatch
• Kickstand Deadlift
• Supinated Row

Review:
This day introduces metabolic conditioning, using explosive movements to activate fast-twitch muscle fibers. Rebecca’s messaging around strength training during perimenopause was empowering and timely, I felt like she was speaking directly to me and encouraging me to stay strong and lift heavy during this time in my life; while heavy lifting is good for everyone, it is essential for women in perimenopause and menopause. The snatch movement can feel intimidating, and I’m often hesitant to include these moves in my strength routines, but her explanation made it feel more approachable. This class pushed me in a great way.

Day 3: Strength Focus

Movements:

• Dumbbell Squat
• Neutral Grip Chest Press
• Lateral Lunge
• Dumbbell Lat Pullover

Review:
Quote of the day? “Lift heavy s**t, get tired, and do it again.”* This class was a personal favorite. Rebecca reminded us we’re stronger than we think. Great pacing, clear form instructions, and serious motivation. Loved it.

Day 4: Strength & Conditioning

Movements:

• Reverse Lunge
• EMOM: Devil’s Press
• Bent-Over Row
• Push Press
• EMOM: Squat Jump + Push-Up

Review:
This class challenged me mentally and physically. Maybe because it was Day 4, or maybe the weights were heavier than what I’d been working with, but either way, it was tough! In the best way. The Devil’s Press is definitely named correctly! Rebecca’s energy is contagious, and she kept reinforcing how these workouts translate to real life—strength, resilience, and confidence. This class encouraged me to push my limits and try the heavier weights. I loved the inclusion of jumping and push-ups—especially for bone health and my personal fitness goal of increasing the number of full push ups I am able to do.

Day 5: Strength Focus

Movements:

• Dumbbell Sumo Deadlift
• Bicep Curl
• Split Squat
• Skull Crusher
• Hollow Body Hold

Review:
The final day wrapped up the week perfectly. Rebecca spoke a lot about the importance of rest and recovery, sleep, and fueling your body. Her holistic approach to fitness makes this more than a workout—it’s a lifestyle shift. Her reminders to keep the movements slow and steady and trust the process felt fitting for the last class. The class was intense but straightforward, reinforcing that consistency matters more than perfection.

Express Program Takeaways: Why I Recommend Rebecca Kennedy

If you’re looking for a fast, effective, and structured strength training program, Rebecca Kennedy’s 5-Day Express is an excellent choice. Whether you’re a Peloton beginner or more experienced with weights, the program adapts to you. Use lighter weights to start, focus on form, and gradually progress—that’s how muscle is built.

Pros:

• Clear instruction & progress tracking
• Great for busy schedules
• Motivating and inclusive coaching style
• Emphasis on long-term growth and sustainability
• Ideal for women in midlife and anyone needing smart recovery and strength-building strategies

Considerations:

• Add a warm-up and cool-down to your session—realistically, plan for about 30 minutes
• Tracking your weights and progress is key to getting the most from the program

Rebecca Kennedy has created a realistic, empowering, and results-driven program with her 5-Day Express. It’s perfect for those ready to build strength, form better habits, and most importantly—show up consistently.

If you’re short on time but big on goals, this program delivers. I’ll definitely be repeating it and tracking my strength gains along the way. As Rebecca says, “We struggle because we can.” And this program makes that struggle worth it.

Curious about RK’s other splits?  Check out our reviews for her 3-Day and  5-Day.

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