15 DAY SWEAT & SCULPT CHALLENGE
BUILDING STRENGTH BEYOND THE MAT.
This challenge includes 15 full body workouts in our Pilates x HIIT class style, Sweat & Sculpt, which have been carefully combined into 15 day program designed to increase physical strength and stamina, mind body connection and mental resilience.
Workouts range from 40 - 60 minutes and use weights and ankle weights only. We recommend a set of hand weights anywhere between 500g - 3 kg each in weight, depending on your individual strength and preference, and a set of ankle weights weighing 500g each.
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.
-
Day 1 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
A strong, 60 minute full body flow for day one, focusing on shoulders, obliques and glutes.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above...
-
Day 2 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
A powerful, balance focused flow for day two!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercise...
-
Day 3 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Abs + glutes on fire for day three!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as need...
-
Day 4 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
For day four I am personally victimising your quads and shoulders.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your prac...
-
Day 5 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Triceps with a side of full body for day five ...
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exer...
-
Day 6 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Layers on layers on layers on layers for day six!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exer...
-
Day 7 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Shoulders, ankle mobility, total core + glutes, with a fun finisher... enjoy!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else durin...
-
Day 8 · Full Body Sweat & Sculpt: Light Weights + Wrist Weights
Full body fire for day eight!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to s...
-
Day 9 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
A full body flow with some new moves for day nine!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exe...
-
Day 10 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Balance work, core and shoulder stability for day 10!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify ...
-
Day 11 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Core strength and stability, ankle mobility, coordination, rotation - all the good stuff! This one is advanced - take modifications and dial it back as needed.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movem...
-
Day 12 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Slowing it down for day 12 (except for when we get to the standing part...) enjoy!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else ...
-
Day 13 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Glutes with a side of abs ...
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to s...
-
Day 14 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
Total core, quads, shoulders, glutes, triceps... a little bit of everything for Day 14!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all ...
-
Day 15 · Full Body Sweat & Sculpt: Light Weights + Ankle Weights
A powerful, full body flow that we have been building up to for the duration of this challenge.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body ab...
