Define Program
6 Week Training & Nutrition Guide
- Incorporate Pilates-Inspired Movements
- Effective 30-60 Minute Workouts
- Meal Guides Designed to Achieve Results
Define your Best
Coach Emma Dillon has created this Program to empower women to unlock their potential and define what they’re truly capable of. You'll be pushed beyond your limits to reach your goals and define the best version of yourself.
About
The Program
6 Weeks
Full Body
Grow Glutes
RunningDefine is perfect for you if your goal is to:
+ Increase your lower body strength and grow your glutes.+ Improve fitness.
+ Introduction to long-distance runs (between 3-8kms)
Throughout this Program you will enjoy a combination of Resistance Training, Pilates Inspired Movements and Running.
This Program is 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
Combines resistance training, Pilates-inspired moves, and running for a full-body transformation with a glute focus. Choose a 4, 5 or 6 day split to suit your goals.
Elevate your Nutrition
Customisable Meal Guides tailored to your macros, plus 1,500+ macro-friendly recipes to fuel your workouts and support your goals.
Unleash your Potential
We focus on more than just physical results. Stay accountable with daily goal setting, reflection, and tracking for hydration, sleep and steps.
Community Testimonials
"Just completed Round 2 of the Define program. It has absolutely changed my life. No words for our grateful I am to have found this program when I did. I set out to find myself again- I feel like an even better version of me than I knew possible. While I’ve had amazing progress physically- it doesn’t even compare to how I feel mentally or emotionally."
- Alayna (Define Program)
“I feel so much more confident! Taking care of my health and supporting the other girls who are in the same journey is my passion now! Eating 2300 calories and looking healthier, stronger, and as you can tell a lot more confident! I was extremely happy with the way my body was transforming after only 8 weeks, and fell in love with lifting and consuming more food in general”.
- Xhesiana Zahoaliaj
“I am so thankful for what these programs and this community has brought to my life. Going into my 4th year of MWU I feel stronger, prepared and determined to make it the best one yet. I feel like a better me, a better mom, and a better influence on those around me.“
- Jasmie
"I gained such a positive and healthy relationship with food & my body. This challenge has taught me to be happy and comfortable in my body & focus on nutrition not just exercise! Consistency is key! And this program has made that possible giving us all such a good mindset."
- Alex Hutch
"I’m so happy with my results! My body loved all the extra food (first time I’ve felt good about eating so many calories!) The 3 glute days were the BEST! I can’t wait to repeat the program in the gym! Thank you MWU!"
- Sonya Bevan
"I have battled body dismorphia for many many years, since I was around 11 years old (I am approaching 30 this Tuesday) and this is the first time I can say I am starting to appreciate my body more and appreciate the journey and giving my body what it needs. This has made me want to grow stronger, not live by the numbers on the scales and to aim for being toned, strong and healthy for the first time in my life."
- Louise Jones
Frequently Asked Questions
Intakes commence every Monday.
As soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
You’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing the Define Program from home, you'll need:
✓ A Yoga Mat
✓ A Set of Dumbbells
✓ Booty Band
✓ Pilates Ball
✓ A Skipping Rope
✓ A Set of Ankle Weights
✓ Exercise Ball
✓ Resistance or Power Bands
Yes! You will have the option to choose from a 4, 5 or 6 day training split:
4 DAY
Monday: Rest & Recovery
Tuesday: Rest & Recovery
Wednesday: Cardio Challenge (Focus: Long Distance Run)
Thursday: Lower Body Strength & Core (Focus: Quads, Hamstrings & Glutes)
Friday: Upper Body Sculpt Circuit & Cardio Challenge (Focus: Short Distance Run)
Saturday: Glute Sculpt Circuit (Focus: Glutes)
Sunday: Rest & Recovery
5 DAY
Monday: Rest & Recovery
Tuesday: Core Sculpt Circuit & Cardio (Focus: Core)
Wednesday: Cardio Challenge (Focus: Long Distance Run)
Thursday: Lower Body Strength & Core (Focus: Quads, Hamstrings & Glutes)
Friday: Upper Body Sculpt Circuit & Cardio Challenge (Focus: Short Distance Run)
Saturday: Glute Sculpt Circuit (Focus: Glutes)
Sunday: Rest & Recovery
6 DAY
Monday: Glutes Weighted (Focus: Glutes)
Tuesday: Core Sculpt Circuit & Cardio (Focus: Core)
Wednesday: Cardio Challenge (Focus: Long Distance Run)
Thursday: Lower Body Strength & Core (Focus: Quads, Hamstrings & Glutes)
Friday: Upper Body Sculpt Circuit & Cardio Challenge (Focus: Short Distance Run)
Saturday: Glute Sculpt Circuit (Focus: Glutes)
Sunday: Rest & Recovery
Within the Define Program you will notice that each training block is made up of the below components:
✓ Glute Growth
✓ Lower Body Strengthening
✓ Upper Body Strengthening
✓ Glute, Quad & Hamstring, Upper Body & Core Sculpting Circuits
✓ Cardio Run Challenges (Time, Pace and Distance Challenges)
With each day focusing on a different component.
As you progress through the training blocks, the difficulty level of each session will also progress.
From a performance perspective, you can expect to see an increase in the amount of weight you’re lifting for your strength sessions; as well as an improvement in your endurance with the running sessions. You will become noticeably stronger and fitter!
Throughout the weeks, you'll experience varying intensities in your workouts. Some days will push you to your limits, while others will provide a more manageable challenge. This deliberate variation extends to workout durations as well, with some sessions being longer and others shorter. Embrace the diversity of intensity levels, as each serves a purpose in your overall progress.
We recommend you make the most of the more physically demanding workouts, such as heavier glute days and longer runs, to push your boundaries and achieve your goals. However, don't underestimate the importance of the less intense sessions — they are crucial.
You can expect to see exercise swaps which will allow you to adjust the intensity of each workout as needed. Whether it's scaling back or ramping it up, you'll have the flexibility to tailor your workouts according to your preferences and goals.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
If you purchase the Define Program alone, you can enjoy 12 weeks of full app access. Alternatively, explore our Membership options for 12 months App Access.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.