Back on Track Program
- 📖 FREE EBOOK IN WEEK 1 📖
6 Week Training & Nutrition Guide
- Rebuild Consistency
- Build Lean & Defined Muscle
- Strengthen Your Core & Abs
- Effective 40-60 Minute Workouts
6 Week Training & Nutrition Guide
Ready to Get Back on Track?
The Back on Track Program is your 6-week guide to getting leaner, building confidence and transforming your body.
If you've fallen out of routine or feel like you've hit a plateau, this is your chance to reset with purpose and get Back on Track.
In your first week, we'll send Your Guide to Getting Back on Track to your inbox, including Liv's mindset tips, a habit tracker, free recipes, and workouts to help you stay on track and build lasting habits.
About The Program
6 Weeks
Shape Physique
Define Core
Busy GymThe Back on Track Program is perfect for you if your goal is to:
+ Get Back on Track with your training and nutrition.
+ Shape your body and build lean, defined muscle.
+ Strengthen your core and abs.
This Program consists of Weighted Workouts suited for Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Inside The App
Redefine Your Limits
Build strength with guided 30-60 minute workouts. Choose from 3 or 4 training days per week.
Redefine Nutrition
Move With Us offers tailored Meal Guides and access to 1,500+ macro-friendly recipes to support your nutrition goals.
Habit Tracking
Set daily goals, reflect on your day and track your hydration, activity, nutrition, sleep all in the App.
New Recipes
Say hello to your new go-to meals from Coach Liv. These recipes are made to make getting Back on Track simple, satisfying, and seriously delicious.
🌾 Cauliflower Chicken & Cheese Rice Bake🥢 Chicken Soba Noodle Bowl
🌯 Cheesy Beef Fajita Rice Bake
🥣 Apple Pie Yoghurt Bowl
Easy to prep, packed with flavour, and designed to support your goals. Find them now in the App.
Community Testimonials
"This challenge has been such a positive reset for me! I feel stronger, leaner, and so much more confident in my body. The combination of structured workouts, accountability, and realistic nutrition guidance helped me get back on track and actually enjoy the process. Seeing the visible changes in just six weeks has been so rewarding and motivating!"
- Alyshia
"These six weeks have been such a reset for me, physically and mentally. The biggest change has been within - my spark and confidence are coming back. After struggling through perimenopause and feeling sluggish, this program helped me reconnect with myself again."
- Crystal
"I really loved the fully comprehensive approach to a fitness challenge with MWU - I’ve done fitness challenges before where you just get given your workouts and a meal plan, but I really enjoyed being able to customize every part of this challenge. Overall happy with my results and going into summer with a whole lot more confidence! Thank you MWU!"
- Alexandra
"I was going through quite a difficult time in my life and the challenge gave me something to focus on and it helped me to be able to achieve something! I really enjoyed this!"
- Abigail
I have been loving MWU and seeing results in my strength and physique. I am 15 months post partum and this program got me to my pre pregnancy "figure". Thank you so much MWU Team!!
- Pao
Frequently Asked Questions
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the Back on Track Program, you have the option to choose between a 3 or 4-day training split. Preview the changes between the splits below.
4 DAYS
Monday: Glutes, Hamstrings & Core
Tuesday: Rest & Recovery
Wednesday: Upper Body Sculpt & Strength
Thursday: Rest & Recovery
Friday: Quads, Hamstrings & Core
Saturday: Full Body Sweat & Core Circuit
Sunday: Rest & Recovery
3 DAYS
Monday: Glutes, Hamstrings & Core
Tuesday: Rest & Recovery
Wednesday: Upper Body Sculpt & Strength
Thursday: Rest & Recovery
Friday: Rest & Recovery
Saturday: Full Body Sweat & Core Circuit
Sunday: Rest & Recovery
The workouts in this Program are 40-60 minutes long.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ A Yoga Mat
✓ Set of Dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
✓ Booty/Cotton Band
✓ Skipping Rope
✓ Resistance/Power Bands
✓ Bench or sturdy piece of furniture
✓ Sliders
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 8 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 8 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 8 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.
You'll receive Your Guide to Getting Back on Track eBook after joining the Move With Us App and onboarding for the Back on Track Program. It will be emailed in Week 1 – make sure you're subscribed to our emails and to check your spam folder too!