Challenge Yourself to 4 BUILD Workouts
Ready to build the best you with our 8-week BUILD Challenge?
BUILD (previously Bikini Build) provides you with challenging and effective workouts, a personalised approach to nutrition, as well as the accountability and support that you need to succeed.
This challenge has been created by Coaches Rachel and Emma Dillon alongside renowned Exercise Physiologist Dr Tony Boutagy to bring you the most effective exercise programming to help you achieve your goals. We also teamed up with Mvment Method to bring you new and improved mobility warm-ups to elevate your training and ensure you’re getting the most out of your workouts.
Over the 8 weeks you will enjoy up to six workouts per week, combining resistance training, weighted sessions, High-Intensity Interval Training (HIIT) cardio, Low-Intensity Steady State (LISS) cardio, circuit training and core challenges to build lean muscle and improve your overall strength.
This challenge includes both home and gym workout options, as well as exercise swaps, progression, and regression exercises, and minimal-equipment alternatives in the MWU App.
What workouts can you expect?
To give you a taste of what BUILD has in store, we're sharing four workouts from each round of BUILD.
We’ve also included minimal-equipment exercise swaps so you can complete these workouts in the gym, at home, or wherever you prefer to train.
We challenge you to give these workouts a try. Let’s get to work!
BUILD Round 1 - Lower Body Weighted Session
Duration: 40-60 minutes
Workout Focus: Quads & Hamstrings
Mobility Warm-up:
Perform 30-50 seconds of each movement for 2 sets, with 30 seconds rest between sets.
A1: 50-seconds FOAM ROLLING HAMSTRINGS E/L
A2: 45-seconds STANDING HAMSTRING STRETCH
A3: 30-seconds WALKING HIP OPENERS (STANDING)
A4: 30-seconds BANDED LYING LATERAL RAISES E/L
A5: 30-seconds SINGLE-LEG GLUTE RAISES E/L
Working Sets: (Focus: Quads & Hamstrings)
Move quickly between each exercise (A1) (B1 etc.) and have no longer than 10 seconds rest between exercises. Have no longer than 90 seconds rest between sets.
A1: BARBELL INCLINE SQUATS - PS 12,10,8 reps (Home swap: Dumbbell Incline Squats - PS 12,10,8 reps)
Complete 2 sets.
B1: LYING HAMSTRING CURLS - 15 reps (Home swap: Dumbbell Lying Hamstring Curls - 15 reps)
B2: KETTLEBELL ELEVATED SUMO DEADLIFTS - 15 reps (Home swap: Dumbbell Sumo Deadlifts - 15 reps)
Complete 4 sets.
C1: DUMBBELL WALKING LUNGES (LONG STRIDE) - 10 reps E/L
C2: DUMBBELL STEP UPS - 10 reps E/L
Complete 4 sets.
Finisher: (optional)
A1: DUMBBELL WALL SITS
30 seconds on/60 seconds off.
Complete 2 sets.
BUILD Round 2 - Upper Body Weighted & Core
Duration: 30-45 minutes
Workout Focus: Back
Mobility Warm-up:
Perform 30-50 seconds of each movement for 2 sets, with 30 seconds rest between sets.
A1: PRONE LAT STRETCH E/A
A2: ARM OPENINGS
A3: PLANK RAISES
A4: RESISTANCE BAND INVERTED ROWS
A5: BANDED PULL APARTS
Working Sets: (Focus: Back)
Move quickly between each exercise (A1) (B1 etc.) and have no longer than 10 seconds rest between exercises. Have no longer than 90 seconds rest between sets.
A1: LAT PULL DOWNS - PS 12,10,8 reps (Home Swap: Resistance Band Lat Pull Downs - 15 reps)
Complete 3 sets.
B1: ASSISTED PULL UPS - 12 reps (Home Swap: Resistance Band Standing Mid Rows - 15 reps)
Complete 3 sets.
C1: BARBELL BENT OVER ROWS - 45 seconds (Home Swap: Dumbbell Bent Over Rows - 45 seconds)
C2: DUMBBELL REVERSE FLYES - 45 seconds
Complete 4 sets.
D1: CABLE ROPE LAT PUSH DOWNS - 45 seconds (Home Swap: Resistance Band Lat Push Downs - 45 seconds)
D2: CABLE SINGLE ARM ROWS - 45 seconds (Home Swap: Dumbbell Single-arm Rows - 45 seconds)
Complete 4 sets.
Core Strength & Stability:
Perform 30 seconds of each exercise for 5 sets, with 60 seconds rest between sets.
A1: BENCH LEG RAISES (Home Swap: Exercise Ball Leg Raises)
A2: BENCH REVERSE CRUNCHES (Home Swap: Exercise Ball Windshield Wipers)
A3: BENCH SINGLE LEG RAISES (Home Swap: Exercise Ball Plank)
A4: CRUNCHES
A5: ANKLE TAPS
Perform 30 seconds of each exercise for 5 sets, with 60 seconds rest between sets.
B1: VACUUMS
BUILD Round 3 - Full Body Weighted
Duration: 30-45 minutes
Workout Focus: Hamstrings, Back & Biceps
Mobility Warm-up:
Move quickly between each exercise (A1) (B1 etc.) and have no longer than 10 seconds rest between exercises. Have no longer than 90 seconds rest between sets.
A1: EXERCISE BALL HAMSTRING CURLS - 10 reps
A2: HIP HINGES - 10 reps
A3: BANDED PULL APARTS - 15 reps
A4: ARM OPENINGS E/A - 8 reps
Warm-up Sets:
The aim is to lift at 50% of your starting weight for A1 and 70% of your starting weight for A2. Have no longer than 60 seconds rest between sets.
A1: BARBELL ROMANIAN DEADLIFTS - 10 reps
A2: BARBELL ROMANIAN DEADLIFTS - 8 reps
Home Swap: Dumbbell Romanian Deadlifts
Working Sets: (Focus: Hamstrings, Back & Biceps)
Move quickly between each exercise and have no longer than 10 seconds to rest between exercises. Have no longer than 90-120 seconds rest between sets.
→ GYM: A1 and C1 uses the Full Pyramid Set method, which requires sets to be performed in rapid succession, resting only 10-seconds between sets, while the weight is increased with each set. Once you reach the top of the pyramid, you will start to decrease your weight as your reps increase back to starting position.
→ HOME: A1 and C1 uses the 2 second pause method, taking a 2s pause at the bottom of the movement for every rep.
A1: BARBELL ROMANIAN DEADLIFTS - FPS 8,6,4,4,6,8 reps (Home Swap: Dumbbell Romanian Deadlifts (2-sec pause) - 8 reps)
Complete 1 set.
B1: WEIGHTED 45º BACK EXTENSION (Glute-focused) - 8 reps (Home Swap: Dumbbell Single-leg Romanian Deadlifts - 10 reps E/L)
B2: SINGLE-LEG 45º BACK EXTENSION - 8 reps E/L (Home Swap: Banded Frog Kicks - 15 reps)
Complete 4 sets.
C1: BARBELL BENT OVER ROWS - FPS 8,6,4,4,6,8 reps (Home Swap: Dumbbell Bent Over Rows (2-sec pause) - 8 reps)
Complete 1 set.
D1: ASSISTED PULL UPS - 10 reps (Home Swap: Resistance Band Lat Pull Downs (2-sec pause) - 15 reps)
D2: DUMBBELL BICEP CURLS - 15 reps
Complete 4 sets.
Cool Down: (optional)
Perform 30 seconds of each exercise for 2 sets, with 30 seconds rest between sets.
A1: THORACIC LUNGE ROTATIONS E/L
A2: PRONE COBRAS
A3: FOAM ROLLING LOWER BACK
BUILD Round 4 - Lower Body Weighted
Duration: 50-70 minutes
Workout Focus: Glutes, Quads & Hamstrings
Mobility Warm-up:
Perform 30-50 seconds of each movement for 2 sets, with 30 seconds rest between sets.
A1: 50-seconds FOAM ROLLING GLUTES E/L
A2: 45-seconds SIDE LYING GLUTE/LUMBAR STRETCH E/L
A3: 30-seconds PLANK TAPS
A4: 40-seconds BANDED GLUTE BRIDGES
A5: 30-seconds BANDED CLAMS E/L
Warm-up Sets:
The aim is to lift at 50% of your starting weight for A1 and 70% of your starting weight for A2. Have no longer than 60 seconds rest between sets.
A1: BARBELL HIP THRUSTS - 6 reps
A2: BARBELL HIP THRUSTS - 4 reps
Home Swap: Dumbbell Hip Thrusts
Working Sets: (Focus: Glutes, Quads & Hamstrings)
Move quickly between each exercise and have no longer than 10 seconds to rest between exercises. Have no longer than 60-120 seconds rest between sets.
→ A1: Uses a strength drop set (3 x 3+3+3+3), where you perform a set of 3 reps, rest 10 seconds while you drop the weight a little and perform 3 more reps.
→ B1: Uses a 5 second pause method, where you will perform each rep with a 5 second pause.
→ C1: Uses a back off set, where you will finish with 1 set of 15 reps.
A1: BARBELL HIP THRUSTS - DS 3,3,3,3 reps (Home Swap: Dumbbell Hip Thrusts - DS 5,5,5,5 reps)
Complete 3 sets.
B1: BARBELL HIP THRUSTS (5-SEC PAUSE) - 3 reps (Home Swap: Dumbbell Hip Thrusts (5-sec pause) - 5 reps)
Complete 2 sets.
C1: BARBELL HIP THRUSTS - 15 reps (Home Swap: Dumbbell Hip Thrusts - 15 reps)
Complete 1 set.
D1: DUMBBELL WALKING LUNGES - 12 reps
D2: DUMBBELL STEP UPS - 12 reps E/L
D3: DUMBBELL ROMANIAN DEADLIFTS - 15 reps
D4: SINGLE-LEG HIP THRUSTS - 15 reps
Complete 3 sets.
Enjoy this little taste of BUILD! And see for yourself, why our community love this Challenge so much, that we had to bring it back.
Sign ups are now open with the Challenge officially starting on June 13th.
With BUILD you’ll enjoy access to ALL 4 rounds for the price of one! Each Round is programmed over an 8-week period, however with access to all rounds you receive a total of 32 weeks of workouts, allowing you to progress in your BUILD journey. You'll also have the option to select between 4, 5, or 6 training days per week.
Don’t forget you can also go in the draw to WIN 1 of 5 $1,000 cash prizes ($500 each) when you join our 8 Week BUILD Challenge and refer a friend to train with you.
Find your unique code in your emails when you join BUILD, and share it with a friend to secure their Challenge spot. Plus, your friend will receive a 10% discount to join you!
