Transformations
Nutritious Recipes
TRANSFORM IN 4 WEEKS
Created by Coach Rachel Dillon, the FIT Program gives you the tools to commit, stay consistent, and see the transformation you’ve been waiting for. No more guesswork - just straightforward, effective workouts, so you can stay on track and achieve your goals.
ABOUT
FIT PROGRAM
4 Weeks
Weight Loss
Improve Fitness
High IntensityFit is perfect for you if your goal is to:
✓ Lose weight and achieve results in just 4 weeks.
✓ Improve your fitness level.
✓Commit to making a change for 28 days.
Throughout this Program you will enjoy a combination of Circuit Training, Pilates Inspired Movements (Level 4) and Low Intensity & High-Intensity Cardio.
This Program is suited for Beginner to Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Our Fit Program offers four levels to choose from, each tailored to a different fitness level.
Level 1 is ideal for those with 6+ months training experience.
Level 2 is best suited for those with 12+ months training experience.
Level 3 is best suited for those with 12+ months training experience and looking to increase the intensity of their training.
Level 4 is best suited for those with 12+ months training experience and are looking to elevate their training intensity to a whole new level, working in sets back to back with minimal rest.
INSIDE THE APP
CONVENIENT HOME & GYM WORKOUTS
For each of the 4 levels, choose from 4, 5 or 6 training days and follow guided 40-60 minute workouts all with exercise swaps, regressions and progressions.
SCIENCE-BASED NUTRITION
Experience Dietitian-created Meal Guides designed for your personal goals and preferences. Plus a recipe library of over 1500+ nutritious recipes so you can eat more of the foods you love.
PROGRESS TRACKING + ACCOUNTABILITY
Enjoy daily goal setting, reflection and the ability to track your hydration, activity, nutrition, sleep and so much more.
COMMUNITY TESTIMONIALS
First off I want to say a massive thank you for the FIT Program. I've lost a total of 52cm and 8kg but for me the biggest challenge has been mental. My mindset and perception of myself has completely changed. I'm wearing clothes I never would've worn before and I'm starting to feel confident and happy in my skin!
- Kiara (Fit Program)
The Move With Us App and Community are amazing! The Programs and Challenges are so good and there is something for everyone at any fitness level! My photos are from just 4 weeks of the Fit Program and following the meal plan. I would recommend it to everyone!
- Sophie (Fit Program)
When I first joined MWU, I had been lifting weights for 1-2 years on and off, however I saw little progress as I struggled with the food aspect. Being vegetarian, it was difficult to find a resource with high protein & meat-free options. When I discovered MWU I was so happy because I had access to quick, easy and nourishing vegetarian recipes to help support my goals. This kept me on track as the food I was eating wasn’t boring. MWU really simplified the process for me and thanks to this app my relationship with food and the gym has improved so much, I not only look but also feel so much better!
- Emily (Fit Program)
The Fit 4 week challenge was perfect for me because it was just the right length that I stayed super motivated the whole time and didn’t lose sight of my goals! The app made it so easy to follow my training guide and also had the flexibility to swap my days around to what suits me!
- Alice (Fit Program)
This is just the start! 💪🏼 It was hard to move at the beginning, but with determination, perseverance and a lot of tears, I made it through and did every single workout... I’m so proud of myself. The changes are extreme and I’m so excited for the next challenge. A total of 30.5cms and 8.4kgs.
- Lyndall (Fit Program)
Frequently Asked Questions
Intakes commence 10am every Monday and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
Level 4 is for those looking to elevate their training intensity to a whole new level, working in sets back to back with minimal rest.
FIT Level 4 is structured into two training blocks. Your focus throughout the entire level should be to ensure you are choosing weights heavy enough to really challenge yourself and increasing these as your progress. Your last rep of each set should be difficult to perform, without sacrificing form.
Weeks 1 and 2 share a consistent structure that sees a slight increase in intensityand new finishers during the second week. A similar approach is followed in Weeks 3 and 4.
As you progress through the weeks you'll experience progressive overload, gradually ramping up intensity as you progress. Each week also introduces new and unique finishers to keep your workouts fun and engaging.
In Weeks 1 and 2, you'll kick it off with a Glutes Weighted Session, where you'll be introduced to the Program's first drop set. A drop set is a proven technique in strength and muscle-building workouts, involving a strategic decrease in weight as repetitions increase, promoting muscle growth and endurance.
Additionally, both weeks feature an upper body and abs circuit, as well as glutes and back circuits. These circuits are strategically crafted for maximum efficiency, consisting of 3 sets of 3 exercises performed consecutively with minimal rest, followed by a brief 90-second break before progressing to the next triple set.
As you reach the end of the week, Saturday introduces the first running intervals of the Program. These intervals progressively lengthen each week, enhancing your stamina and endurance over time.
Weeks 3 and 4 introduce a unique drop set variation where the number of repetitions increases by 5 until reaching a total of 25 reps per exercise. You'll alternate between two exercises, progressively increasing the reps. The goal is to start with your heaviest weight, gradually reducing the weight as your reps increase.
With the Finishers, you'll notice the workouts targeting specific muscle groups, focusing, for example, on one leg. These will consist of 4 exercises dedicated to that side before swapping sides.
In addition to these targeted sessions, you'll continue seeing upper body and abs circuits, as well as glutes and back circuits – to which you experienced in the initial two weeks. However, be prepared for an elevated level of intensity, as these circuits have been intensified to further push your boundaries and foster continuous progress in your fitness journey.
A standard gym should provide all equipment required to complete gym workouts, but if you're completing FIT from home, you'll need:
✓ A set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
✓ Booty bands
✓ Ankle weights
✓ Resistance bands
✓ A skipping rope
✓ An exercise ball
✓ A yoga mat
✓ A bench or sturdy piece of furniture
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.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
By purchasing this Program only you will gain 12 weeks app access to the Move With Us App.
By purchasing our Platinum Membership you will have on-going access to this Program and all levels within the Program, as well as our other Programs, all Challenges + exclusive content.
Yes! You will have the option to choose from a 4, 5 or 6 day training split each week.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
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.