Level 1: Is ideal for those with 6 months+ of training experience and or who have completed a Challenge with us in the past.

Level 2: Is ideal for those with 6-12 months of training experience.

Level 3: Is ideal for those with 12-18 months of training experience. At this level, we introduce advanced training techniques such as the 3x3 and rest-pause method.

Level 4: The most challenging level. Level 4 is ideal for those who have 18+ months of training experience and are looking to take their training to the next level

Each Level is divided into four 2-week training blocks that focus on improving your technique and building strength with progressive overload and a variety of strength-training methods.

Level 1 includes full upper-body workouts, lower-body sessions, core strengthening sessions, and a combination of high-intensity and low-intensity cardio sessions. From Week 5, an additional high-intensity training session is added into the workout split aiming to improve your performance and build your endurance. There will also be an option to choose from a low-intensity or high-intensity cardio session to suit your goals.

Level 2 incorporates a combination of upper-body and lower-body weighted workouts, core strengthening sessions, high-intensity circuit training, and low-intensity cardio sessions. At this round, there are no full-body sessions and the weighted workouts are split to target certain muscle groups. The workouts also incorporate fewer exercises allowing you to focus on increasing volume in each training block with optional finishers to add to your session.

Level 3 divides each week into four resistance-training sessions: one mobility workout and cardio sessions incorporating core-focused circuits. The weighted workouts in this round focus on primary movements such as push, pull, squat, lunge and hinge movements and the aim of these sessions is to build strength and improve technique. Each week will also include one full-body mobility session which incorporates dynamic movements to assist with better performance for the primary movements. The cardio sessions in this round also alternate between high-intensity and low-intensity sessions for each two-week training block.

Level 4 is our most advanced round of Bikini Build. In this round, we introduce our latest Mobility methods used as warm-ups for each session. Weeks 1 & 2 will take you through a glute-focused session, upper body weighted workout, HIIT Cardio and Core, Full Body Mobility, and more. You can expect to build muscle, improve strength, boost confidence, learn new positive habits, practice discipline, and redefine your limits.