Programs & Challenges
Everything you need to know before joining a Program.
125 articles
Strong
Learn ALL about our STRONG Program
- What is the 8 Week STRONG Program Deload Phase?You've been working hard - it's time to rest and recover!
- What is the 8 Week STRONG Program?Train like 3x WBFF World Champion, Rachel Dillon, to build muscle and become your strongest self.
- What level of STRONG is best for me?Strong is available in four different levels, based on your training experience.
- What is the training split for STRONG?Want to know what kind of workouts and training you can expect with our STRONG Program?
- Equipment List for STRONG ProgramOur STRONG Program includes both gym and home workout options.
Busy Girl Workouts
Learn ALL about our Busy Girl Workouts Program
- What is the 6 Week Busy Girl Workouts Program?Get results without spending hours in the gym or the kitchen with convenient workouts and meals that suit your busy lifestyle.
- What level of Busy Girl Workouts is best for me?Busy Girl Workouts is available in two different levels, based on your training experience.
- What is the training split for Busy Girl Workouts?Want to know what kind of workouts and training you can expect with our Busy Girl Workouts Program?
- Equipment List for FIT ProgramOur FIT Program includes both gym and home workout options.
Build a Booty Program
Learn ALL about our Build a Booty Program
- What is the 6 week Build a Booty Program?Build and shape your booty with our 6 week Build-a-Booty Program.
- Equipment List for Build a Booty ProgramOur Build a Booty Program includes both gym and home workout options.
- What is the training split for the Build a Booty Program?Want to know what kind of workouts and training you can expect with our Build a Booty Program?
- What level of Build a Booty is best for me?Build a Booty is available in two different levels, based on your training experience.
Fit
Learn ALL about our FIT Program
- What is the 4 week Fit Program?Transform in just 4 weeks with the training and nutrition Program you can actually commit to.
- What level of Fit is best for me?FIT is available in three different levels, based on your training experience.
- Equipment List for Fit ProgramOur Fit Program includes both gym and home workout options.
- What is the training split for Fit?Want to know what kind of workouts and training you can expect with our FIT Program?
Power
Learn ALL about our Power Program
- What is the 6 week Power Program?Push past your limits, unlock your inner athlete and build full-body strength with our Power Program.
- Equipment list for Power ProgramOur Power Program includes both gym and home workout options.
- What is the training split for the Power Program?Want to know what kind of workouts and training you can expect with our Power Program?
Pilates
Learn ALL about our Pilates Program
- What is the 6 week Pilates Program?Strengthen your mind and body as you sculpt, sweat and flow it out on the mat.
- Equipment List for Pilates ProgramOur Pilates Program includes both gym and home workout options.
- What is the training split for the Pilates Program?Want to know what kind of workouts and training you can expect with our Pilates Program?
Bikini Build
Learn ALL about our Bikini Build Program
- What is the 8 week Bikini Build Program?BUILD strength, muscle, and confidence in just 8 weeks.
- Equipment list for Bikini Build ProgramOur Bikini Build Program includes both gym and home workout options.
- What level of Bikini Build is best for me?Bikini Build is available in four different levels, based on your training experience.
- What is the training split for Bikini Build Program?Want to know what kind of workouts and training you can expect with our Bikini Build Program?
Get Started
Learn ALL about our Get Started Program
- What is the 6 week Get Started Program?Get Started with the #1 MWU Program for Beginners & New Mums!
- Equipment List for Get Started ProgramOur Get Started Program includes both gym and home workout options.
- What is the training split for Get Started Program?Want to know what kind of workouts and training you can expect with our Get Started Program?
Train Like Issy
Learn ALL about our Train Like Issy Program
- What is the 6 week Train Like Issy Program?Build confidence in the gym and conquer your fears in the weight room.
- Equipment list for Train Like Issy ProgramOur Train Like Issy Program includes both gym and home workout options.
- What is the training split for the Train Like Issy Program?Want to know what kind of workouts and training you can expect with our Train Like Issy Program?
Define
Learn ALL about our Define Program
- What is the 6 week Define Program?Define your best with 6 weeks of structured programming designed to help you achieve your goals.
- What is the training split for the Define Program?Want to know what kind of workouts and training you can expect with our Define Program?
- Equipment list for Define ProgramOur Define Program includes both gym and home workout options.
Lift & Sculpt
Learn ALL about our Lift & Sculpt Program
- What is the 8 week Lift & Sculpt Program?Lift your game and unlock your potential with 8 weeks of consistency and discipline to feel stronger and more confident than ever.
- What is the training split for the Lift & Sculpt Program?Want to know what kind of workouts and training you can expect with our Lift & Sculpt Program?
- Equipment list for Lift & Sculpt ProgramOur Lift & Sculpt Program includes both gym and home workout options.
- How to increase the weight in our Lift & Sculpt ProgramA guide from Coach Alex
Hybrid
Learn ALL about our Hybrid Program
- What is the 6 week Hybrid Program?Run, lift and sweat your way to your fittest, strongest self with our 6 Week Hybrid Program.
- Equipment list for Hybrid ProgramOur Hybrid Program includes both gym and home workout options.
- What is the training split for the Hybrid Program?Want to know what kind of workouts and training you can expect with our Hybrid Program?
- What level of Hybrid is best for me?Hybrid is available in two different levels, based on your training experience.
Express Strength
Learn ALL about our Express Strength Program
- What is the 6 week Express Strength Program?Take your strength training to the next level without spending hours in the gym.
- Equipment List for Express Strength ProgramOur Express Strength Program includes both gym and home workout options.
- What is the training split for the Express Strength Program?Want to know what kind of workouts and training you can expect with our Express Strength Program?
- What level of Express Strength is best for me?Express Strength is available in two different levels, based on your training experience.
Half Marathon Program
Learn ALL about our Half Marathon Program
- What is the 12 Week Half Marathon Program?Prepare your mind and body for race day with our 12 Week Half Marathon Program.
- What training experience is required for the Half marathon Program?The Half Marathon Program is available in one level.
- What is the training split for the Half Marathon Program?Want to know what kind of workouts and training you can expect with our Half Marathon Program?
- What are the Training Blocks for the Half Marathon Program?Want to know more about the structure of our Half Marathon Program?
- Equipment List for the Half Marathon ProgramOur Half Marathon Program includes both gym and home workout options.
Booty & Abs Pilates Program
Learn ALL about your Booty & Abs Pilates Program
- What is the 3 week Booty & Abs Pilates Program?Sculpt your booty, define your core, and feel the burn with our 3-Week Booty & Abs Pilates Program.
- Equipment List for Booty & Abs Pilates ProgramOur Booty & Abs Pilates Program includes both gym and home options.
- What is the training split for the Booty & Abs Pilates Program?Want to know what kind of workouts and training you can expect with our Booty & Abs Pilates Program?
3-2-1 Method Define Edition
Learn ALL about our 3-2-1 Method Define Edition Program
- What is the 4 week 3-2-1 Method Define Edition Program?The best of Strength, Pilates and Running in one 4 Week Program!
- Equipment List for 3-2-1 Method Define Edition ProgramOur 3-2-1 Method Define Edition Program includes both gym and home workout options.
- What is the training split for 3-2-1 Method Define Edition Program?Want to know what kind of workouts and training you can expect with our 3-2-1 Method Define Edition Program?
Pregnancy Program
Learn ALL about our Pregnancy Program
- Pregnancy ProgramMove with confidence through each stage of Pregnancy
- Equipment List for Pregnancy ProgramOur Pregnancy Program includes both gym and home workout options.
- What is the training split for the Pregnancy Program?Want to know what kind of workouts and training you can expect with our Pregnancy Program?
- What is SHAPES?A simple tool to help you check in and make the best choice for your body before, during, or after a workout.
- What should I do if something doesn't feel right during my Pregnancy workouts?Consulting with your healthcare provider is always advised before participating in any exercise program.
- Does the Pregnancy Program include nutrition?Always check with your healthcare team before making any dietary changes.
- How do I change to the next Trimester of the Pregnancy Program?Learn how to move to the next phase of the Pregnancy Program.
- On-Demand: Pelvic Floor Series FAQ'sLearn more about our On-Demand Pelvic Floor Series with Sarah Percy.
- Pregnancy Program FAQsFind the answers to some common questions about our Pregnancy Program.
- What should I do for the weeks not included in the Pregnancy Program?What to do in Weeks 1-4 & 35+
Post-Partum Program
Learn ALL about our Postpartum Program
- What level of the Post-Partum Program is best for me?Post-Partum is available in two different levels, depending on your progress after birth.
- What is the training split for the Post-Partum Program?Want to know what kind of workouts and training you can expect with our Post-Partum Program?
- Equipment list for Post-Partum ProgramOur Post-Partum Program includes both gym and home workout options
- Post-Partum Program info & FAQStrong looks different after birth. This is where you begin.
- Post-Partum nutrition and breastfeedingWe tailor your nutritional needs to support you Post-Partum
- Post-Partum Program - Platinum MembersEverything you need to know about the Post-Partum Program as a Platinum Member
- NEW Post-Partum Education VideosWe’re so excited to announce that brand-new Post-Partum Education videos are now live in the ‘On-Demand’ section of the MWU app!
Build & Sculpt Program
Learn ALL about our Build & Sculpt Program
- What is the 8 Week Build & Sculpt Program?Dial in, challenge yourself, and build muscle with the Build & Sculpt Program.
- What is the training split for the Build & Sculpt Program?Want to know what kind of workouts and training you can expect with our Build & Sculpt Program?
- Equipment list for Build & Sculpt ProgramOur Build & Sculpt Program includes both gym & home workout options.
- What is GPP?(General Physical Preparedness)
Back on Track
Learn ALL about our Back on Track Program
- What is the 6 Week Back on Track Program?Your 6-Week Guide to getting Back on Track
- Equipment List for Back on Track ProgramOur Back on Track Program includes both gym and home workout options.
- What is the training split for the Back on Track Program?Want to know what kind of workouts and training you can expect with our Back on Track Program?
Dumbbell Program
Learn ALL about our Dumbbell Only Program
- Dumbbell Only Program - Platinum MembersEverything you need to know about the Dumbbell Only Program as a Platinum Member
- What is the 6 Week Dumbbell Only Program?Minimal equipment. Maximum results.
- Equipment List for Dumbbell Only ProgramOur Dumbbell Only Program includes both gym and home workout options.
- What is the training split for the Dumbbell Only Program?Want to know what kind of workouts and training you can expect with our Dumbbell Only Program?
10 Minutes to Toned Arms
Learn ALL about our 10 Minutes to Toned Arms Program
- What is the 10 Minutes to Toned Arms Program?10 minutes a day to tone, sculpt, and transform your upper body.
- What is the Training Split for the 10 Minutes to Toned Arms Program?Want to know what kind of workouts and training you can expect with the 10 Minutes to Toned Arms Program?
- Equipment list for the 10 Minutes to Toned Arms ProgramNo gym required. No long workouts. Just simple, effective Pilates arm workouts you can do anywhere, anytime.
- 10 Minutes to Toned Arms - Platinum MembersEverything you need to know about the 10 Minutes to Toned Arms Program as a Platinum Member
Compete
Learn ALL about our Compete Program
- What is the Compete Program?Step confidently into the world of functional fitness competitions with Compete.
- Equipment list for the Compete ProgramOur Compete Program includes both gym and home workout options.
- What is the training style for the Compete Program?The Compete Program training style and blocks explained.
- What is the training split for the Compete Program?Want to know what kind of workouts and training you can expect with our Compete Program?
- Compete Program - Platinum MembersEverything you need to know about the Compete Program as a Platinum Member
- When should I start the Compete Program before my race?Learn all about tapering and how to show up ready for race day!
Event Ready Program
Learn ALL about our Event Ready Program
- What is the Event Ready Program?Commit to 28 days of defining your best with our Event Ready Program
- What is the Training Split for the Event Ready Program?Want to know what kind of workouts and training you can expect with the Event Ready Program?
- Equipment list for the Event Ready ProgramOur Event Ready Program includes both gym and home workout options.
- Event Ready Program - Platinum MembersEverything you need to know about the Event Ready Program as a Platinum Member
Body Sculpt
Learn ALL about our Body Sculpt Program
- What is the Body Sculpt Program?Sculpt. Sweat. Strengthen without stepping into a gym.
- Equipment list for the Body Sculpt ProgramOur Body Sculpt Program includes both gym and home workout options.
- What is the training split for the Body Sculpt Program?Want to know what kind of workouts and training you can expect with our Body Sculpt Program?
- Body Sculpt - Platinum MembersEverything you need to know about the Body Sculpt Program as a Platinum Member
Busy Mums
Learn ALL about our Busy Mums Program
- What is the Busy Mums Program?Short workouts. Simple meals. Real results for busy mums.
- What is the Training Split for the Busy Mums Program?Want to know what kind of workouts and training you can expect with the Busy Mums Program?
- Equipment list for the Busy Mums ProgramOur Busy Mums Program includes both gym and home workout options.
- Busy Mums Program - Platinum MembersEverything you need to know about the Busy Mums Program as a Platinum Member.
Summer Shred
Learn ALL about our Summer Shred Program
- What is the Summer Shred Program?Join Coach Liv for high-energy, circuit-style workouts that help you sculpt your physique and feel confident in your skin.
- What is the Training Split for the Summer Shred Program?Want to know what kind of workouts and training you can expect with our Summer Shred Program?
- Equipment list for the Summer Shred ProgramOur Summer Shred Program includes both gym and home workout options.
TransFORM
Learn ALL about our TransFORM Program
- What is the TransFORM Program?The exact training method that kick-started Coach Annabelle's transformation.
- TransFORM Program - Platinum MembersEverything you need to know about the TransFORM Program as a Platinum Member.
- Equipment list for the TransFORM ProgramOur TransFORM Program includes both home and gym workout options.
- What is the Training Split for the TransFORM Program?Want to know what kind of workouts and training you can expect with our TransFORM Program?
Busy Girl Reset
Learn ALL about our Busy Girl Reset Program
- What is the Busy Girl Reset Program?Training for the Busy Girl. Because real life doesn't slow down.
- Busy Girl Reset Program - Platinum MembersEverything you need to know about the Busy Girl Reset Program as a Platinum Member.
- Equipment list for the Busy Girl Reset ProgramOur Busy Girl Reset Program includes both home and gym workout options.
- Training Split for the Busy Girl Reset ProgramWant to know what kind of workouts and training you can expect with our Busy Girl Reset Program?
Booty & Back Challenge
Learn ALL about the Booty & Back Challenge 2026
- What is the Booty & Back Challenge 2026?Our 6 Week Challenge made for the woman who wants to grow her glutes and define her back.
- Booty & Back Challenge - Platinum MembersEverything you need to know about the Booty & Back Challenge as a Platinum Member!
- Equipment List for the Booty & Back ChallengeThe Booty & Back Challenge comes with both home and gym options!
- What is the Training Split for the Booty & Back Challenge?Want to know what kind of workouts and training you can expect with our Booty & Back Challenge?
- How do I enter to win the prize?All the details you need to enter to win the Challenge prize!