Challenge

Are you up for the Challenge?

Take a look of what's ahead of you

WEEK 1

Day 1: Cardio, Strength, and Stretch
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● Be our ideal client, trainer, and team member - what you see is a mirror image of you
● Lead clients and our team forward daily by supporting and challenging them to grow
● Be a leader - create solutions to move everyone 1% forward daily
● Do more with less time, effort, and money by cultivating relationships, systems & people

Minimum Requirements
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● Kinesiology degree or fitness certification
● 1-year experience applying this knowledge in a relatable way
● Corporate or military background; can apply systems and hit the ground running
● Experience with working in and leading teams

Responsibilities (what you’ll own)

● Churn rate % | At-risk (who’s leaving)
● Conversion rate % | Onboarding (who’s staying)
● Team development |culture and performance
● Training programs |product quality

Day 1: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 2: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 3: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 4: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 5: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 6: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

WEEK 2

Day 1: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 2: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 3: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 4: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 5: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 6: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

WEEK 3

Day 1: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 2: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 3: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 4: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 5: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 6: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

WEEK 4

Day 1: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 2: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 3: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 4: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 5: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 6: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

WEEK 5

Day 1: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 2: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 3: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 4: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 5: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 6: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

WEEK 6

Day 1: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 2: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 3: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 4: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 5: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

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Day 6: Cardio, Strength, and Stretch

Diet: 25-minute cardio
To Do: Basic strength—Equipment Required: Light dumbbells, an exercise ball or chair, and a mat—Length: 2 sets of each exercise, 10 to 20 minutes
Workout: Soothing stretch

6-Week Transformation Challenge

When

Time

Where

Cost

Are you up for the Challenge?