Challenges
COMMIT TO SOMETHING MORE.
Our signature challenges have become the heart of the STRONG experience, inspiring women around the world to commit to themselves through movement.
THE POWER OF COMMITMENT.
Our signature challenges have become the cornerstone of the STRONG community. Designed to inspire commitment, build momentum and deliver meaningful results, each program provides a focused training experience that will challenge you from day one to the finish line.
21 DAY SCULPT, SWEAT & STRONGER METHOD
OUR SIGNATURE APPROACH TO BUILDING ADVANCED STRENGTH.
Our most advanced challenge combines Stronger, Sweat & Sculpt and Sculpt classes into one progressive training experience. Designed to push your strength, endurance and movement quality, this 21 day program will leave you feeling stronger, more capable and ready to perform at your highest level.
Program Details
Class Styles: Stronger, Sweat & Sculpt & Sculpt.
Workout Duration: 35–65 minutes.
Equipment: 3–25 kg (7–55 lb)* dumbbells, ankle weights, Pilates ball, block & band.
Level: Intermediate — Advanced.
31 DAY NEW YOU CHALLENGE
WHERE DISCIPLINE BECOMES POWER.
The New You is a progressive strength focused challenge designed to build confidence through commitment. Combining four signature class styles, this 30 day experience develops strength, resilience and movement quality while empowering you to discover what's possible when you commit to yourself.
Program Details
Class Styles: Strength, Sculpt, Sweat & Sculpt & Stronger.
Workout Duration: 40–65 minutes.
Equipment: 3–25 kg (7–55 lb)* dumbbells, ankle weights, Pilates ball, block, band & sliders.
Level: Intermediate — Advanced.
31 DAY EXPRESS CHALLENGE
STRENGTH WITHOUT COMPROMISE.
Time should never determine the quality of your training. Designed for busy schedules, this progressive challenge combines our signature class styles into powerful workouts of 35 minutes or less, delivering the strength, challenge and progression STRONG is known for.
Program Details
Class Styles: Strength, Sculpt, Sweat & Sculpt & Stronger
Workout Duration: 10-35 minutes.
Equipment: Dumbbells, ankle weights, Pilates ball, block, band, sliders & Pilates ring.
21 DAY SCULPT & STRENGTHEN CHALLENGE
BUILDING STRENGTH THROUGH CONNECTION.
Designed to slow you down in all the right ways, this 21 day program alternates between Strength and Sculpt to build foundational strength, refine technique and deepen your mind body connection. Every workout is intentionally programmed to help you move with greater control, confidence and precision.
Program Details
Class Styles: Strength & Sculpt.
Workout Duration: 40–65 minutes.
Equipment: Dumbbells, ankle weights, Pilates ring,
Pilates ball & block.
Level: Intermediate — Advanced.
15 DAY SWEAT & SCULPT CHALLENGE
WHERE ENDURANCE MEETS CONTROL.
The 15 day Sweat & Sculpt challenge combines continuous movement, athletic conditioning and contemporary Pilates to deliver an energizing full body training experience. Designed to build endurance, resilience and movement quality, every workout will leave you feeling challenged, accomplished and ready for more.
Program Details
Class Style: Sweat & Sculpt.
Duration: 40–60 minutes.
Equipment: Light dumbbells (0.5–3 kg / 1–7 lb) & ankle weights (0.5 kg / 1 lb).
Level: Intermediate — Advanced.
30 DAY SCULPT SWEAT & STRENGTHEN CHALLENGE
A BALANCED APPROACH TO MOVEMENT.
Combining Strength, Sculpt and Sweat & Sculpt, this 30 day challenge delivers a varied, full body training experience designed to improve endurance, movement quality and confidence. Every class style challenges your body differently, creating a balanced program that keeps your training engaging from start to finish.
Program Details
Class Styles: Strength, Sculpt, Sweat & Sculpt
Duration: 20–65 minutes.
Equipment: Light dumbbells, ankle weights, Pilates ball, block & resistance band
Level: Intermediate — Advanced.
hybrid 25
STRENGTH, EVOLVED.
25 days of elevated, intentional training that brings strength, control and flow into one powerful program. Heavy upper and lower body sessions focus on targeted, isolated work, while full body Pilates x Strength, and Sculpt classes challenge balance, mobility, coordination and slow, controlled strength.
The focus is on precision, technique, connection and learning to create more from every movement. Every class is purposeful, dynamic and deeply considered.
Program Details
Class Style: Strength, Sculpt, Stronger.
Duration: 45- 55 minutes.
Equipment: Weights 3kg - 25kg*, ankle weights 500g - 1kg, block, ball, band.
Level: Intermediate — Advanced.
CHALLENGE GUIDELINES.
All STRONG challenges are designed for intermediate to advanced exercisers and are not suitable for beginners to fitness. If you are pregnant, recovering from injury, have a medical condition, or have any concerns about participating, please seek clearance from your healthcare professional before commencing a challenge. During pregnancy, we recommend our dedicated Prenatal Program.
For the best experience, support your training with quality nutrition, adequate hydration, sufficient sleep and regular daily movement. Listen to your body, prioritize excellent technique, take additional rest days when needed, and discontinue any exercise that causes pain or discomfort.
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