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Week 1 Videos

Workout 1 Upper & Lower 1
- 30 MINS
- 250Cal
Equipment
Intensity:

Squats Challenge
- 5 MINS
- none
Equipment
Intensity:

What Happens When We Lift Weights
- 5 MINS

Workout 2 Cardio & Core 1
- 30 MINS
- 250Cal
Equipment
Intensity:

Push Ups Challenge
- 5 MINS
Equipment
Intensity:

The Benefits Of Strength Training
- 5 MINS

Workout 3 Upper & Lower 1
- 30 MINS
- 280Cal
Equipment
Intensity:

Workout 4 Cardio & Core 1 (Optional)
- 30 MINS
- 250Cal
Equipment
Intensity:

What To Eat When Weight Training
- 5 MINS

Fitness Challenge
- 5 MINS
Equipment
Intensity:
Week 2 Videos

Workout 1 Upper & Lower 2
- 30 MINS
- 280Cal
Equipment
Intensity:

Squats Challenge
- 5 MINS
- none
Equipment
Intensity:

How To Add Intensity
- 5 MINS

Workout 2 Cardio & Core 2
- 30 MINS
- 280Cal
Equipment
Intensity:

Push Ups Challenge
- 5 MINS
Equipment
Intensity:

Equipment
- 5 MINS

Workout 3 Upper & Lower 2
- 30 MINS
- 280Cal
Equipment
Intensity:

Workout 4 Cardio & Core 2 (Optional)
- 30 MINS
- 280Cal
Equipment
Intensity:

The Importance Of Progressive Overload
- 5 MINS

Fitness Challenge
- 5 MINS
Equipment
Intensity:
Week 3 Videos

Workout 1 Upper & Lower 2
- 30 MINS
- 280Cal
Equipment
Intensity:

Squats Challenge
- 5 MINS
- none
Equipment
Intensity:

How To Deal With Sore Muscles
- 5 MINS

Workout 2 Cardio & Core 2
- 30 MINS
- 280Cal
Equipment
Intensity:

Push Ups Challenge
- 5 MINS
Equipment
Intensity:

The Importance Of Rest & Recovery
- 5 MINS

Workout 3 Upper & Lower 2
- 30 MINS
- 280Cal
Equipment
Intensity:

Workout 4 Cardio & Core 2 (Optional)
- 30 MINS
- 280Cal
Equipment
Intensity:

The Importance Of Flexibility
- 5 MINS

Fitness Challenge
- 5 MINS
Equipment
Intensity:
21 DAY CHALLENGE
SHAKE, BURN & TONE
This 21 day challenge will not just see the numbers on the scales drop but also body fat. The full diet plan will support weight loss and then the 3-4 resistance based workouts a week will build lean muscle tissue that will sculpt and tone your body. To maximise your results, included in this challenge are videos full of tips and advice on nutrition, lifestyle and mindset, plus there are tasks and fitness challenges to keep you accountable and track your progress. This challenge will work towards getting you a body that you can wear whatever you choose and feel amazing in.