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Challenge start date Challenge end date

Cycle settings

56 total days

Microcycle length (days) Microcycles

Schedule

Cycle planner

56 workouts | 56 available slots | 56 total days

Cycle 1

Days 1 - 7

Day 1

Full Push + 15m HIIT 24 exercises | 1 sections

Day 2

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 3

Full Body HIIT 21 exercises | 1 sections

Day 4

Full Body Strength 26 exercises | 1 sections

Day 5

Glutes and Cardio 4 exercises | 1 sections

Day 6

Rest Day 0 exercises | 0 sections

Day 7

Rest Day 0 exercises | 0 sections

Cycle 2

Days 8 - 14

Day 8

Full Push + 15m HIIT 24 exercises | 1 sections

Day 9

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 10

Full Body HIIT 21 exercises | 1 sections

Day 11

Full Body Strength 26 exercises | 1 sections

Day 12

Glutes and Cardio 4 exercises | 1 sections

Day 13

Rest Day 0 exercises | 0 sections

Day 14

Rest Day 0 exercises | 0 sections

Cycle 3

Days 15 - 21

Day 15

Full Body Strength 6 exercises | 1 sections

Day 16

EMOM and Core 28 exercises | 1 sections

Day 17

Full Lower Body 10 exercises | 1 sections

Day 18

Full Upper Body 6 exercises | 1 sections

Day 19

High Intensity Cardio 4 exercises | 1 sections

Day 20

Rest Day 0 exercises | 0 sections

Day 21

Rest Day 0 exercises | 0 sections

Cycle 4

Days 22 - 28

Day 22

Full Body Strength 6 exercises | 1 sections

Day 23

EMOM and Core 28 exercises | 1 sections

Day 24

Full Lower Body 10 exercises | 1 sections

Day 25

Full Upper Body 6 exercises | 1 sections

Day 26

High Intensity Cardio 4 exercises | 1 sections

Day 27

Rest Day 0 exercises | 0 sections

Day 28

Rest Day 0 exercises | 0 sections

Cycle 5

Days 29 - 35

Day 29

Full Push + Core HIIT 24 exercises | 1 sections

Day 30

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 31

Full Body HIIT 32 exercises | 1 sections

Day 32

Full Upper Body Volume 7 exercises | 1 sections

Day 33

Glutes and Cardio 5 exercises | 1 sections

Day 34

Rest Day 0 exercises | 0 sections

Day 35

Rest Day 0 exercises | 0 sections

Cycle 6

Days 36 - 42

Day 36

Full Push + Core HIIT 24 exercises | 1 sections

Day 37

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 38

Full Body HIIT 32 exercises | 1 sections

Day 39

Full Upper Body Volume 7 exercises | 1 sections

Day 40

Glutes and Cardio 5 exercises | 1 sections

Day 41

Rest Day 0 exercises | 0 sections

Day 42

Rest Day 0 exercises | 0 sections

Cycle 7

Days 43 - 49

Day 43

Full Push (Strength and Burnout Finisher) 15 exercises | 1 sections

Day 44

Glutes, Quads and Hamstrings + 15m LISS Cardio 7 exercises | 1 sections

Day 45

Full Body HIIT 43 exercises | 1 sections

Day 46

Full Upper Body Volume + Core 16 exercises | 1 sections

Day 47

High Intensity Cardio 4 exercises | 1 sections

Day 48

Rest Day 0 exercises | 0 sections

Day 49

Rest Day 0 exercises | 0 sections

Cycle 8

Days 50 - 56

Day 50

Full Push (Strength and Burnout Finisher) 15 exercises | 1 sections

Day 51

Glutes, Quads and Hamstrings + 15m LISS Cardio 7 exercises | 1 sections

Day 52

Full Body HIIT 43 exercises | 1 sections

Day 53

Full Upper Body Volume + Core 16 exercises | 1 sections

Day 54

High Intensity Cardio 4 exercises | 1 sections

Day 55

Rest Day 0 exercises | 0 sections

Day 56

Rest Day 0 exercises | 0 sections

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Section Type

Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Jumps

Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jump

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Jumps

Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jump

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Jumps

Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jump

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Lower Abs (5m)

Lower Abs (5m)

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Knee Tucks

Set Up - Sit down on a yoga mat and place your hands behind your back and knees bent in front of you Movement - Lift both knees towards your chest by bending your hips and bringing your thighs towards your torso - Extend your legs back out controlling the movement, keeping your feet off the ground

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Flutter Kicks

Set up - Grab a yoga mat and place your towel on the mat Movement - Lay flat on your back keeping your body straight - Lift your legs 6 inches off the ground - Shutter kick your legs up and down ensuring your legs and back stay straight

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Toe Touches

Setup - Lie flat on your back on the floor, with your arms fully extended straight above your head - Keep your legs straight and raised towards the ceiling. Your legs should form a 90 degree angle Movement - Lift your upper body off the ground while keeping your legs straight - As you lift, aim to touch your toes with your hands and then bring your upper body back down slowly and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Leg Holds

Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straight

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time