WEEK FOUR: ADVANCE
This final week brings together the work of the month, allowing you to apply the adaptations built across the previous phases within more advanced training. With recovery, refinement and progressive strength work already in place, the body is prepared to handle higher training demand while maintaining control and movement quality.
Across the week, you’ll move through some of the most advanced Sweat & Sculpt, Strength and Stronger classes. These sessions challenge endurance, coordination and capacity, providing a clear opportunity to measure progress within familiar movement patterns.
Training demand is at its highest during this phase, but remains supported by the foundation built throughout the program. Improvements in control, stability and work capacity become more apparent, offering tangible feedback on how far you’ve progressed since the challenge.
This week is designed to feel confident and capable. It reflects the strength, consistency and resilience developed over the month, and provides a clear transition forward as you continue training beyond the post challenge period.
SCHEDULE
MONDAY: 50 Minute Full Body Strength: Medium Weights + Ankle Weights
TUESDAY: 60 Minute Full Body Sweat & Sculpt: Light + Medium Weight + Ankle Weights
WEDNESDAY: 25 Minute Lower Body Stronger: Heavy Weights + Block
THURSDAY: 65 Minute Full Body Strength: Light Weight + Ball + Ankle Weights
FRIDAY: 60 Minute Full Body Sweat & Sculpt: Light Weights + Ankle Weights
SATURDAY: 45 Minute Lower Body Stronger: Medium Weights + Heavy Weight
SUNDAY: 30 Minute Lower Body Stretch: Block
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DAY TEN: 50 Minute Full Body Strength: Heavy Weights + Ankle Weights
Get ready for one of Georgia’s favourite classes (yes that means it’s going to be insane). For day ten, we’re hitting the glutes and core, along with the upper body. With heavy weights, light weights and ankle weights, you’ll power through weighted bridging, core work, intense upper body moves, a...
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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 FOUR: 25 Minute Lower Body Stronger: Heavy Weights + Block
Using our heavy weights and block, we challenge the glutes, hamstrings, quads and calves though slow, functional movments such as glute bridges, RDLs, split squats and sumo squats to encourage muscular overload and endurance. Recommended weights for single sided lunging between 5kg - 8kg, for bri...
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DAY TWENTY ONE: 65 Minute Full Body Strength: Light Weight + Ball + Ankle Weight
Our final day of the challenge is all about working through feel good sequences of movement that allow us to observe and enjoy the strength, control and connection we have built over the past three weeks. Be ready to work through an all time favourite supine core series, a flowy four point to sid...
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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...
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DAY SIX: 45 Minute Lower Body Stronger: Medium Weights + Heavy Weight
A powerful lower body session for day six using one single heavy weight (8-12kgs) and a set of medium weights (4-8kg). Please select your weight based off of your individual strength and preference. Expect a heavy bridging set to warm up, a single leg RDL variation, narrow squats, calf raises, lu...
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30 MINUTE LOWER BODY STRETCH: BLOCK
Sink into your mat and let your body soften. This gentle lower body release targets the hips, glutes, quads, and hamstrings through slow, supported stretches. Feel your front and back lines open as you breathe deeply into each shape — the perfect way to release tension and find ease through your ...
