DISCOVER YOUR
PERFECT PROGRAM
PERFECT PROGRAM
OUR PROGRAMS
3 Weeks
Sculpt Booty
Define Core
Minimal Equipment
The Booty & Abs Pilates Program is perfect for you if your goal is to:
✓ Strengthen & sculpt your booty.✓ Define your core.
✓ Discover minimal equipment workouts that can be done anywhere, anytime.
Throughout this Program, you’ll experience 6 different types of classes, each designed to target and sculpt different areas of your body.
Our Booty & Abs Pilates Program is designed for the Pilates girl looking for a Challenge. If you're new to Pilates, we recommend starting with Coach Lisa's Pilates Program first.
We recommend choosing a goal of Lose Body Fat for this Program, as it’s ideal for sculpting your glutes and core while reducing the outer layer of body fat to highlight muscle definition when in a deficit. We wouldn't recommend selecting a goal of Muscle Gain for this Program due to the limited equipment and inability to achieve progressive overload. It’s perfect for those looking to shape and define their body.
12 Weeks
Running
Build Muscle
Endurance
The Half Marathon Program is perfect for you if your goal is to:
✓ Run a half marathon (21.1km/13.1miles).
✓ Build muscular & cardiovascular endurance.
✓ Maintain lean muscle while improving strength & running.
You can expect the Training sessions in this Program to be between 45-60 Minutes and the Running sessions will vary between 30-120 Minutes.
Throughout this Program you will enjoy a combination of Running & Weighted Workouts.
This Program is best suited for Intermediate Runners who can comfortably run 8-10km and have some gym experience.
8 Weeks
Build Strength
Sculpt
Transform
Lift & Sculpt is perfect for you if your goal is to:
✓ Transform and sculpt your physique.✓ Build strength, muscle and achieve new personal bests.
✓ Train with discipline, dedication, and intention.
Throughout this Program you will enjoy a combination of Weighted Workouts and Low Intensity Steady State Cardio.
This Program is suited for Advanced trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
If you are completing the Lift & Sculpt Program, we recommend selecting a nutrition goal of Maintenance or Muscle Gain.
This Program is designed to push your limits - by selecting maintenance or muscle gain you will have enough energy to push harder in your training and optimise your strength goals over the 8 weeks. You'll notice significant changes in your body composition. Expect your muscles to become more defined and your shape to evolve, accentuating an hourglass figure.
If you would like to complete the Program in a calorie deficit and achieve your weight loss goals, you shouldn't expect to build muscle and increase your strength to the same capacity.
6 WeeksRunningImprove Strength
Conditioning
Hybrid is perfect for you if your goal is to:
✓ Improve strength and cardiovascular endurance.
✓ Improve your running performance with a 5km-15km goal.
✓ Compete in Hyrox.
Throughout this Program you will enjoy a combination of Weighted Workouts, Conditioning Sessions and Running.
This Program is suited for intermediate trainers with 2 levels to choose from. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Level 1 if perfect for you if you:
✓ Want to build muscle and strength while improving your cardiovascular fitness.✓ Are looking to introduce running into your training routine.
✓ Are looking to improve your running performance with a 5km-10km goal.
Level 2 is perfect for you if you:
✓ Are looking to improve your muscular endurance.✓ Are looking to improve your running performance with a 10-15km goal.
✓ Want to build muscle and strength while improving your cardiovascular fitness.
✓ Want to improve your heart rate whilst running.
The Hybrid Program seamlessly blends the benefits of running and strength training to enhance both cardiovascular fitness and muscle preservation and nutrition plays a key role in this, which is why we recommend choosing either Maintenance or Muscle Gain for your Nutrition Goal!
This is a performance based program so we encourage you to be fuelling your body effectively in order to complete each workout at your best.
6 Weeks
Full BodyGrow GlutesRunning
Define 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.
6 WeeksFull BodyStrength
Express Workouts
Express Strength is perfect for you if your goal is to:
✓ Develop strength with hypertrophy training.
✓ Improve mobility and stability for better performance inside and outside the gym.
✓ Achieve a full body transformation.
Throughout this Program you will enjoy a combination of Weighted Workouts & Low-Intensity Steady State Cardio.
This Program is suited for Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Express Strength offers two levels to choose from, each tailored to a different fitness levels.
Level 1: Some experience with resistance training is recommended for Level 1 of Express Strength. The exercises featured are easy to follow, however, there are varied tempos throughout the Program that may be challenging for those who are new to training.
Level 2: It is strongly recommended that Level 1 is completed before Level 2. Level 2 of Express Strength is an extension of Level 1, with more advanced training styles and training volume.
6 WeeksFull Body FocusSculpt Glutes
Balance
Train Like Issy is perfect for you if your goal is to:
✓ Balance your lifestyle with your fitness goals.
✓ Achieve a full body transformation.
✓ Build confidence inside and outside the gym.
Throughout this Program you will enjoy a combination of Resistance Training, Core Circuits and Low Intensity & High-Intensity Cardio.
This Program is suited for Beginner trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
8 WeeksBuild Muscle
Shape Physique
Mobility
Bikini Build is perfect for you if your goal is to:
✓ Build muscle and strength.✓ Shape your physique.
✓ Improve your range of motion with mobility.
Throughout this Program you will enjoy a combination of Weighted Workouts, Mobility, Low & High-Intensity Cardio.
This Program is suited for Intermediate to Advanced trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Bikini Build offers four levels to choose from, each tailored to a different fitness level.
Level 1: Is ideal for those with 6 months+ of training experience and or have completed a Challenge with us in the past.
Level 2: Is ideal for those with 6-12 months of training experience.
Level 3: Is ideal for those with 12-18 months of training experience. In this level, we introduce advanced training techniques such as the 3x3 and rest-pause method.
Level 4: The most challenging level. Level 4 is ideal for those who have 18+ months of training experience and are looking to take their training to the next level.
6 WeeksLower Body & Core
Busy GymBalance
Busy Girl Workouts is perfect for you if your goal is to:
✓ Achieve a full body transformation, primarily targeting your lower body and core.✓ Balance your busy lifestyle with time efficient workouts.
✓ Navigate a busy gym with minimal equipment workouts.
Throughout Busy Girl Workouts you will enjoy a combination of Resistance Training and High-Intensity Interval Training
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.
In Level 1 of this Program, you will enjoy a combination of:
✓High intensity weighted circuits.
✓Dedicated weighted glute sessions.
✓Lower & full body weighted workouts.
✓Low Intensity and high intensity
✓Cardio options.
✓Core Circuits
In Level 2 of this Program, you will enjoy a combination of:
✓ Weighted Glute Sessions & Sculpting Finishers✓ High-Intensity Weighted Circuits
✓ Upper Body Weighted Workouts
✓ Low-Intensity Cardio options
✓ Full Body Pilates Classes
✓ Core Finishers
6 WeeksFull Body PowerStrength
Athletic
Power is perfect for you if your goal is to:
✓ Achieve full body strength and power.✓ Enhance your aerobic and anaerobic endurance.
✓Train like an athlete alongside our expert Coach Olivia May.
Throughout this Program you will enjoy a combination of Weighted Workouts, Plyometric Training, Accessory Work and Outdoor Sprinting.
This Program is suited for Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
4 Weeks
Weight Loss
Improve Fitness
High Intensity
Fit 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.
8 WeeksBuild MuscleGrow GlutesTrain Like Rachel
Strong is perfect for you if your goal is to:
✓ Focus on building and sculpting your lower body.✓ Transform your body composition
✓ Follow Coach Rachel Dillon's training methods to being crowned 3x Bikini World Champion
Throughout this Program you will enjoy a combination of Weighted Workouts, Core Circuits and Low Intensity & High-Intensity Cardio.
This Program is suited for Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Our Strong Program offers four levels to choose from, each tailored to a different fitness level.
Level 1 is ideal for beginners with less than 6 months of training experience.Level 2 is ideal for beginner-Intermediate trainers with 6-12 months experience.
Level 3 is ideal for intermediate-advanced trainers with 12-18 months experience.
Level 4 is ideal for advanced trainers with 18+ months experience.
6 WeeksWeight LossFull Body
Fundamentals
Get Started is perfect for you if your goal is to:
✓ Achieve your weight loss goals and improve your fitness.✓ Begin or restart your fitness journey.
✓ Learn the fundamentals of training and nutrition, and build sustainable habits.
Throughout this Program you will enjoy a combination of Resistance Training, Low Intensity & High-Intensity Cardio.
This Program is suited for Beginner trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
6 Weeks
Strengthen & SculptMinimal Equipment
Improve Posture
Pilates is perfect for you if your goal is to:
✓ Strengthen and sculpt your body.
✓ Improve your posture, flexibility, and stability.
✓ Discover minimal equipment, low impact workouts that can be done anywhere, anytime.
Throughout this Program you will enjoy a combination of Sculpt and Sweat Pilates Workouts.
Sculpt concentrates on low-impact movements that target specific muscle groups, including those that you may not have known existed. By emphasising core strength, this class is intended to lengthen and sculpt your body, while also enhancing your flexibility, posture, and stability.
Sweat is a blend of Pilates and cardio that elevates your heart rate and makes you break a sweat. This high-energy class is designed to sculpt your body and leave you fueled with endorphins.
This Program is suited for Beginner trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
6 WeeksBuild Your BootyLower Body Strength
Advanced Techniques
Build-a-Booty is perfect for you if your goal is to:
✓ Build, shape and transform your booty.✓ Gain overall lower body strength.
✓ Expand your knowledge and challenge yourself with advanced training protocols.
Throughout this Program you will enjoy a combination of Glute Focused and Upper Body Weighted Workouts
This Program is suited for Intermediate to Advanced trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
The Build-a-Booty Program has two levels available.
Level 1 is suited to those who have a passion for training and have at least 1 year of experience in the gym.
Level 2 is suited to those who have the confidence and desire to push themselves in the gym. It is best for those who have at least 1 year of experience in the gym or have completed Level 1.
INSIDE THE APP
CONVENIENT HOME & GYM WORKOUTS
Follow a structured training program with guided workouts, exercise swaps and the ability to choose from 4, 5 or 6 training days.
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
Enjoy daily goal setting and reflection and ability to track your hydration, activity, nutrition, sleep and so much more.
COMMUNITY TESTIMONIALS
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)
So happy with my results in just 4 weeks, I feel stronger physically and mentally, more motivated than ever to be as fit as I can be and so much happier. […]I now feel like I have drive, motivation, self-love and confidence. This challenge has transformed my life, I’m so glad I did it and so proud I stuck to it and didn’t give up, even though I wanted to at times.
- Kiara (Fit Program)
These 6 weeks mean so much to me. I have finally started over and started to feel better. My journey has just begun but I have learned 3 really important things already. Surround yourself with the right people. Don’t expect success without putting in any effort. Stop waiting for the perfect moment. It will never come. Start today, push yourself and you will thank yourself later.
- Therese (Busy Girl Workouts)
I have lost 12.5 kg’s and 82cm’s (including 19cm off my waist). I am stronger and fitter than I’ve ever been. And on a mental note so much happier!
- Tamsin (Strong Program)