Description

Description 

A 4-Week bodyweight workout challenge. This Challenge will run from the 30th April to 30th May. This Challenge will included 3 bodyweight HIIT circuits that will be completed each week, in your own time. There are two additional optional core workouts as well as optional mobility sessions you can do, in your own time. There are 9 exercises in each circuit and you repeat these 4 times. The total workout will be 33 minutes. Each exercise has two options, a level 1 and level 2. Level 2 is a more advanced version of the exercise. The exercises will be accompanied by videos so you know what exercises to do and how to do it properly. You can access the programme on my website and you will be kept accountable in a WhatsApp Group.

How will I access the workout: 

Once you purchase the course you will have access to the Members Area of my website, using the login information you used to purchase the Challenge. The workouts will be on my website with video links to each exercise to make sure you are doing it correctly. 

• The challenge will be available to purchase from Thursday the 20th of April.
• When you join you will get access to a PDF with information on Pre-challenge Measurements.
• You will be able join the Whatsapp group from Sunday the 30th.
• You will have access to the workouts from Sunday the 30th.

Who is this for: 

This Programme is for individuals with a good base level of fitness. There are combination exercises that would require good basic technique, to make sure you are doing them properly. If you can perform a body weight squat, a push up (even on your knees) and hold a plank with good technique for at least 10 seconds, then you will be able for this programme. There is jumping exercises in this programme, although I have modifications for people who can’t jump, if you have a serious injuries or are post-op, contact me first. I can adapt any exercise to your specific needs during the challenge.

What is Included:

Welcome pack

• Once you purchase the course you will get an email with details of how to log in and access the material. You will also receive a welcome pack. This will include PDFs explaining how to take before and after photos and how to take measurements and the pre-test exercises. There will also be a Google Doc Sheet for you to fill in your measurements.

Introduction Video

Before you start the challenge there will be an introduction video showing you how to engage your core and perform ab exercises correctly. This will ensure you get the most benefit out of your workouts and make sure you don’t get injured. This will be available in the members area from the 20th of April.

The Exercises

There are 5 workouts in total:

• 3 Circuit
• 2 Bonus workouts: A Core Endurance workout, An Ab Blaster workout
• Mobility follow along video
• Each circuit has 9 exercises, you perform each one for 30 seconds and rest for 15 seconds. Each exercises is performed 4 times. There is 2 minutes rest between each round. The workout totals 33 minutes.
• The 2 bonus workouts are optional and you can perform as many rounds as possible.
• The workouts can be done in your own time, and at the end of the week I will add each workout you did to the tracker.

Accountability

• Whatsapp Group with other members to keep you motivated.
• I will get you to send me proof of your workouts each week and keep them on tracker board to help keep you accountable. 
• I will drop in EXCLUSIVE weekly tips, tricks and advice into the WhatsApp Group. Such as ‘tips to lose weight/gain muscle’, ‘stretching and recovery tips’, etc. 
• Exclusive question and answer session for the group.
• I will track your progress with before and after photos, measurements and strength tests.
• No one else in the group will see your progress photos only me, and I will not share any photos without permission.
• Tips and tricks to help build and maintain health habits.

What is Expected of You:

• Give 100%! There are 720 hours in 30 days, I am only asking you to give me 33 minutes 3/4 days a week.
• Take the before pictures and measurements before starting. It may seem intimating taking photos but it is the best way to track your progress. I won’t share your photos with anyone or on social media without your permission. Only I will see the photos and measurements, you do not have to send them into a group.
• You will be required to fill in a your pre-measurements and send a before photo before the challenge starts.
• If you are loving the workouts make sure to tell friends and family and share on social media as it helps my business. 

What happens When You Finish:

• I will send you a before and after photo and a graph of your progress, changes in weight, measurements, core strength and fitness (I will not share any of your photos or information without your permission).
• You will have received exclusive health, fitness and performance tips and tricks.

Price:

The Challenge will be a one off payment of €49.99. The first 10 people will receive a 20% discount CODE: FIRST10. Anyone involved in my Pilates Classes or Working 1-1 can message me for a discount code. You can securely purchase on my website.