Training Programs / What should I choose?

Follow our tailored programs to simplify your transformation

Whether your goal is to get toned or get strong, we provide you with a completely structured training plan, plus all the support and guidance you’ll need to meet your goals. Whether you like to train at home, at a gym or with a personal trainer; whether you live in the city or in regional Australia; train alone or with other people, there’s no excuses! It’s all there for you!

If you are training at home we do recommend having some basic equipment to get the most out of your program. This includes: a bench (adjustable if possible), a barbell with interchangeable weights (or fixed of a few different weights), a dumbbell set with interchangeable weights (or fixed of a few different weights), a Swiss Ball/Fit Ball, and Resistance Bands (2 sizes recommended - light and medium or depending on your level).

There are 5 programs to choose from. If you are unsure which one to choose, or decide the one you have chosen isn’t right for you, don’t worry you can change at any stage during the Challenge.

Tone & Shape - Beginner

Designed for women who:

  • Are currently carrying a reasonable amount of body fat
  • Are relatively new to serious weight training programs
  • Want a leaner and more toned physique
  • May have been in better shape in the past and want to turn back the clock!

If you are carrying a fair amount of body fat and looking to make a change in your body and fitness, then this program can help you achieve a toned and healthy body. It is designed for women who haven't done much or any weight training before. It's about getting moving through cardio, and getting introduced to consistent weight training, which will help strip body fat and tone your muscles.

Tone & Shape - Intermediate

Designed for women who:

  • Have some good muscle tone but still carrying some body fat
  • Have some experience in weight training programs
  • Are currently training and regulars at the gym
  • Want to strip fat and shape your body with exercise then this is the plan for you

For many women, a lean and toned figure is the ultimate goal. If you have a good training base but are carrying a fair amount of body fat then this program can help you achieve an athletic, toned and healthy body. It's not simply about losing weight or being thin, so we want you to hit the weights, embrace cardio, and commit to a disciplined diet for 12 weeks, and we promise outstanding results.

Tone & Shape - Advanced

Designed for women who:

  • Are currently in reasonable shape and carrying some good muscle tone
  • May be carrying some extra body fat that is hiding your progress
  • Want a defined fitness model look with six pack abs

If you are in reasonably good shape but would like to take your physique to the next level then this is the program for you. It is for women who have typically been training for some time and have built a good base of lean muscle, but may be carrying some extra body fat that is hiding your progress. This program will help you get a really toned and defined fitness model/magazine cover look with six pack abs. It involves 12 weeks of strong weight training, plenty of cardio and a disciplined diet, with the reward of a body that sets you apart.

Get Strong - Beginner

Designed for women who:

  • Have some basic experience in weight training programs
  • Are currently training and regulars at the gym
  • Are naturally quite thin or have a petite frame
  • Want to build shape and definition
  • Require functional strength and power for their sport

If you are a naturally thin build or have a petite frame, and want to add some strength, lean muscle and definition to your frame, this is the program for you. It is for those who have some experience in weight training but want to build on this and take their training, and physique, up a notch. Or for those who love to play sport and require more strength and power to assist and improve their performance. It means working hard in the gym with solid weight training, and following careful nutrition so you add quality lean muscle, building a strong and defined body.

Get Strong - Intermediate

Designed for women who:

  • Are currently in reasonable shape and carrying some good muscle tone
  • Have solid experience in weight training programs
  • Want to take their physiques to the next level
  • Require functional strength and power for their sport
  • Want a 'competition' type preparation and physique

For women who have been training for some time, are currently in good shape and carrying some good muscle tone, and are ready to take that next step with your health, fitness and commitment to training, this is your program. It is also for those who want a 'competition' type preparation and body, or for those who love to play sport that requires strength and power, or are simply passionate about exercise and training hard. This program is about really stepping up in the gym with hard training and a commitment to push harder and heavier than ever. It means paying close attention to your diet to support optimum results. With solid training and precise nutrition, you'll build an envious, ripped and strong physique!

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