Pick the training style that aligns with your goals:
💪 Busy Mums:
Transform with time-efficient, effective workouts led by Coach Rachel.
Type: Resistance Training and High-Intensity Interval Training
Frequency: 3, 4 & 5 Days
Experience: Intermediate
Length: 45 Minutes
Busy Mums is perfect if your goal is to:
✓ Achieve visible results with short, time-efficient workouts.
✓ Balance a busy schedule while still prioritising your health and fitness.
Training styles:
Week 1: Build Confidence
The focus for the first week of the Challenge is to build consistency, confidence, and quality of movement. You’ll get familiar with the training split, ease into the circuits and strength work and start building your cardiovascular fitness. Expect EMOMs (6 and 10 rep schemes), pyramid sets, and the 6/6/6-6 Hip Thrust Method for deep glute activation.
Week 2: Lift Heavier & Increase Intensity
With the foundations set, week 2 turns things up. You’ll lift slightly heavier and move more efficiently through the circuits. Intensity increases across both strength and cardio sessions, and your glute and core work will feel more powerful. This week introduces the 5x5 Hip Thrust Protocol with a 5-second pause on every 5th rep. You should feel stronger, more coordinated, and ready to push harder.
Week 3: Strong, Sweaty & High Output
Strength work feels intentional, and circuits get faster and sweatier. HIIT intervals rise to full effort. Expect drop sets and AMRAPs to push your endurance and strength.
Week 4: Peak
You’ll train close to max effort and finish the Challenge feeling unstoppable. This week features the Hip Thrust Rep x Pulse Ladder, continuous reps and pulses with no rest, and the bar never touching the ground.
By the end of Week 4, you’ll feel fitter, stronger, and genuinely proud of the progress you’ve made.
👟 Pace & Power:
Build strength, endurance, and performance with HYROX-inspired sessions led by Coach Annabelle.
Type: Weighted Workouts, Conditioning Sessions and Running
Frequency: 4, 5 & 6 Days
Experience: Intermediate - Advanced
Length: 45-60 Minutes
Pace & Power is perfect if your goal is to:
✓ Discover HYROX-inspired training.
✓ Build strength, endurance, and peak performance through structured conditioning.
Training styles:
This 4 week Challenge is designed so you can discover Hyrox-style training, with each week progressively building strength, endurance, and race-specific conditioning.
Week 1: Foundations
Focus on building a solid base, learning techniques, and mastering movement patterns. Rep ranges: 10-12. Perfect for establishing baseline strength that will transfer to Hyrox-specific movements.
Week 2: Endurance
Shift toward sustained efforts with minimal rest to build your engine. AMRAPs and Rounds For Time increase work periods. Hyrox movements introduced; rep ranges: 8-10.
Week 3: Strength & Explosiveness
Emphasis on power output using the contrast method (strength paired with power movements for the same muscle group). Conditioning includes interval work; rep ranges: 6-8.
Week 4: Peak
Combines strength, power, and endurance. Includes a mini Hyrox test, erg intervals, and challenging conditioning to benchmark your fitness.
By the end of this Challenge, you’ll be stronger and fitter and ready to train for a competition.
🏋️ Sweat in 30:
Level up your fitness and build a lean physique with Coach Liv.
Type: Circuit Training
Frequency: 4, 5 & 6 Days
Experience: Intermediate
Length: 30 Minutes
Sweat in 30 is perfect if your goal is to:
✓ Build a lean physique with fast, effective 30-minute workouts.
✓ Increase cardiovascular endurance and stamina.
Training styles:
This Challenge is designed to progressively build your strength, endurance, and performance. Here’s what to expect:
Week 1: Foundations
Focus on controlled tempo, higher reps, and simple foundational movements. You’ll feel challenged but steady, perfect for resetting technique and building endurance.
Week 2: Progression
Longer sets, AMRAPs, and shorter transitions. Expect your aerobic and muscular endurance to be tested as volume and workload increase.
Week 3: Sweat
Faster intervals, EMOMs, and shorter work periods. Push close to your limits, training explosiveness and recovery under fatigue.
Week 4: Peak
For-time challenges, ladders, and conditioning circuits. Notice improvements in fitness, stamina, and strength complexity. This is your performance benchmark week.
By the end of these four weeks, you’ll feel stronger, fitter, and more capable than ever.
🤍 Pilates Burn:
Define and strengthen for total-body results with Coach Lisa
Type: Progressive Pilates
Frequency: 3, 4 & 5 Days
Experience: Beginner - Advanced
Length: 30 Minutes
Pilates Burn is perfect if your goal is to:
✓ Define and strengthen your body with weighted Pilates.
✓ Train anywhere, anytime.
Training styles:
Week 1: Foundations
This week is all about building your base and reconnecting with your body through foundational Pilates movements. Expect mostly body weight and minimal equipment workouts. The goal of week 1 is to establish control, alignment and breath while easing into the burn.
Week 2: Resistance
You'll continue to follow the same structure as Week 1, but be introduced to using more equipment to deepen the work. Using a booty band, block, and light dumbbells, we’ll increase resistance, challenge stability, and enhance muscle engagement.
Week 3: Endurance
It's time to turn the heat up before our final week! Expect longer holds, a slower tempo where it’s needed, deeper pauses and more intense pilates flow. This week challenges endurance and mind-muscle connection as you work into those slow, controlled burn moments.
Week 4: Peak
Our final week of the Challenge is our most challenging week yet. You’ll combine everything you’ve built - strength, control, coordination, and endurance into more intense flows with increased volume and an overall deeper burn.
⏳ Body Sculpt:
Tone & Sculpt your physique at home with Coach Nicole.
Type: At Home Weighted Workouts
Frequency: 4, 5 & 6 Days
Experience: Intermediate
Length: 30 - 40 Minutes
Body Sculpt is perfect if your goal is to:
✓ Tone and sculpt your physique from home.
✓ Achieve full-body results using minimal equipment and targeted movement.
Training styles:
Throughout this Challenge, each week builds on the last to progressively increase your strength, confidence, and overall fitness. Here’s what to expect:
Week 1: Foundations
Learn the basics, build stability, and nail your movement patterns. Expect controlled reps, moderate intensity, and higher rep ranges (~12) to activate muscles and prep your body for heavier work. You should feel focused, steady, and progressively more confident with form.
Week 2: Progression
Complexity picks up with combo moves, supersets, and light circuit work. Intensity increases slightly as you start linking movements together. You’ll feel more challenged but still in control, noticing better coordination and smoother transitions.
Week 3: Strength
Intensity steps up again with more advanced variations and supersets. Workouts are designed to push strength, endurance, and overall performance. You should feel stronger, more capable, and proud of the progress you’re making.
Week 4: Peak
Your toughest, most rewarding week. Higher volume, higher intensity, and challenging finishers that blend strength, endurance, and coordination. Expect to feel fatigued but in the best way, finishing the Challenge feeling accomplished and visibly fitter.