31 DAY NEW YOU CHALLENGE
WHERE DISCIPLINE BECOMES POWER.
The new you challenge is a progressive strength focused program designed to build discipline, confidence and a deeper connection to your body through consistent, intentional training. each session requires attention, control and effort. you’ll be asked to move with precision, to stay with the work as it builds, and commit to the process. this is about stepping into a stronger version of you through showing up, again and again. expect noticeable strength gains, greater body awareness, and a sense of momentum that carries you beyond the challenge.
Workouts range from 40-65 minutes in our Strength, Sculpt, Sweat & Sculpt and Stronger class styles and are intermediate - advanced. This program uses heavy (11lb +) and light (6lb and under) weights, ankle weights (1-2lbs), a pilates ball (15-17 cm), yoga block, band (medium-heavy resistance) and sliders.
Program structure:
Full body
Full body
Upper body & core
Full body
Full body
Lower body
Repeat x 5
Final day: full body.
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: 45 Minute Full Body Strength: Light + Medium Weight + AW
This Full Body Strength class features six sequences of movement with a strong focus on total core strength, stability and control. Be prepared to begin with a powerful, centred supine core set designed to work deeply through your upper and lower abdominals before moving into an upper body and co...
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DAY TWENTY SIX: 55 Minute Full Body Stronger: Light + Medium Weights + AWs
This Stronger class is made up of three mat based sequences and three standing sets that blend together to create a strong, balanced, full body workout. Expect to begin with a functional core set using your light-medium weight (2-4kg) before moving into a figure four glute bridge flow that incorp...
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DAY TWENTY SEVEN: 45 Minute Upper Body & Core Sculpt: Ball + Wrist Weights
Day Twenty Seven is all about control and body weight based power. Using the ball and a set of wrist weights for extra resistance, we work through five sets of slow, precise movement designed to test your tricep, shoulder and total core strength and stability. Be prepared to begin with a simple b...
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DAY TWENTY EIGHT: 60 Minute Full Body Sweat & Sculpt: Light + Medium Weight + AW
This extended Full body Sweat & Sculpt features five sequences of movement based around balance, total core + shoulder stability and endurance using a light weight (1-2kg) and a light to medium weight (3-4kg). We begin with a single side, oblique focused supine core series, flowing straight from ...
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DAY TWENTY NINE: 45 Minute Full Body Restorative Sculpt
This unique, Full Body Restorative class aims to release physical + mental tension and curate feelings of calmness and clarity through a blend of engaging, activating movement and gentle, flowing stretch based sequences. Expect to start with spinal movement and a gentle upper body release, before...
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DAY THIRTY: 45 Minute Lower Body Stronger: Heavy Weight + Medium Weights + Band
This Lower Body Stronger class is all about functional, compound strength training, tying together all of the lower body sessions we have worked through over the past month using one heavy weight (10kg +), one set of medium - heavy weights (5-8kg) and a medium - heavy resistance band. I encourage...
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DAY THIRTY ONE: 60 Minute Full Body Sweat & Sculpt: Light Weights + AW
An extended, Full Body Sweat & Sculpt for Day Thirty One! No new moves today. This class features the most loved sequences from all of our workouts over the past month so that you can measure your progress and enjoy the flow. Be prepared to start with a powerful supine core series before moving i...
