31 DAY BUSY GIRL CHALLENGE
STRENGTH WITHOUT COMPROMISE.
Designed for those who want to train hard, even when time is limited.
The busy girl challenge delivers structured, high quality workouts that prioritise strength, control and efficiency. Each session is challenging by design, asking you to stay present, move with intention, and work with focus from start to finish.
You’ll build strength through smart, purposeful sequencing that respects your time without lowering the standard. This is training that demands effort and rewards consistency.
Across the challenge, you’ll develop a stronger body, sharper focus, and a routine that proves you don’t always need more time to see real results.
Expect to feel capable, committed, and proud of the work you show up for.
Workouts are 35 minutes and under in our Strength, Sculpt, Sweat & Sculpt and Stronger class styles and are intermediate - advanced. This program uses heavy, medium and light weights, ankle weights, a pilates ball, yoga block, band, sliders and the ring.
Program structure:
Full body
Upper body
Full body
Lower body
Full body
Core
Repeat x 5
Final day: Full body.
Access your four week nutritional plan here: https://app.cl-lean.com/referral_register/1
Access your 31 day wellness log here: https://linktr.ee/izzysamuel#530870223
We have carefully structured this program to support progression without causing overstrain. This challenge is designed specifically for people who are at an intermediate - advanced level in their practice and is therefore not suitable for beginners. We do not recommend this challenge for pregnant women, people with heart conditions, or anyone predisposed to injury.
We recommend complimenting this program with 10,000 steps per day, a high protein, whole food based diet, adequate rest and recovery (8 hours of sleep per night) and optimal hydration (3L+ daily) for maximum results.
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DAY TWENTY FIVE: 30 Minute Full Body Strength: Light Weights + Ball + AW
A connective full body strength class situated entirely down on our mat. You can expect to work through weighted core roll backs, heel elevated single leg glute bridges and a spicy weighted donkey kick sequence challenging our core and pelvis stability.
This workout is designed to build your phy...
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DAY TWENTY SIX: 15 Minute Upper Body Stronger: Heavy Weights
This express stronger class has a large focus on the shoulders with heavy upright rows, lateral raises, shoulder presses and a sprinkle of biceps / triceps, I can assure you those shoulders will be burning. Remember you can always use your heavier weights until you feel the need to regress to sli...
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DAY TWENTY SEVEN: 35 Minute Full Body Sculpt: Block + Wrist Weights
A strong, connective full body sculpt with a strong focus on on balance and control. You can expect to start standing in squat to arabesque lunge series balancing on the block, challenging our hip, knee and ankle stability, before coming down to our mat for a 3 leg dog to side plank flow to stren...
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DAY TWENTY EIGHT: 30 Minute Lower Body Strength: Band + Heavy + Medium Weights
A lower-body strength class targeting quads, hamstrings, inner and outer thighs, and glutes. We begin standing with heel-elevated squats, side steps, and step-forward split lunges to load into the quads and glutes. From there, we move to the mat for single-sided glute and hamstring activation bef...
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DAY TWENTY NINE: 25 Minute Full Body Sweat & Sculpt: Light Weights + AW
In this final Sweat & Sculpt class our challenge, we move with power and intention! You can expect the heart rate to lift and lower throughout the entire class as we move through high power roll ups, slow controlled 4-point kneeling work, before coming up to a fast paced, dynamic standing sequenc...
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DAY THIRTY: 35 Minute Core Sculpt: Ball + Block + Ankle Weights
It’s about to get spicy - Using the block and ball, we challenge the deep core, obliques, inner thighs, and shoulder stability through slow, controlled sculpting work. Expect side-lying oblique isolation with the ball supporting the lower waist, flowing into inner-thigh leg lifts that fire up the...
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DAY THIRTY ONE: 35 Minute Full Body Stronger: Heavy + Medium Weight + Block + AW
Day 31 finishes the challenge with a full-body stronger focus, moving from weighted squat-to-press work, into dynamic cardio inchworms to lift the heart rate, before slowing things down with heavy glute, hamstring, and upper-body loading using our heaviest weight. The class wraps with a sculpted ...
