MOVE YOUR WAY
We know that the most effective Challenge is the one you can stick to, which is why we are giving you more ways to move. This New Year, choose from four unique training styles and join a team that aligns with your goals and lifestyle.
The Challenge begins January 13th. Join a team, commit to your journey and achieve real results.
ABOUT THE
CHALLENGE
CHALLENGE
6 Weeks
Variety
Transform
StrengthThe Move Challenge is perfect for you if your goal is to:
✓ Achieve your physique goals with Busy Girl Sculpt.✓ Improve strength and running performance with Hybrid.
✓ Build strength and muscle with Full Body Strength.
✓ Sculpt and strengthen your body while increasing overall fitness with Pilates Fusion.
Busy Girl Sculpt - Rachel Dillon
✓ Weighted Workouts and High-Intensity Interval Training.
✓ Choose from 4, 5, or 6 Day Training Split.
✓ Beginner to Intermediate Level.
✓ 30 - 45 Minutes Workouts.
Hybrid - Annabelle Ronnfeldt
✓ Weighted Workouts, Conditioning Sessions and Running.
✓ Choose from 4, 5, or 6 Day Training Split.
✓ Intermediate to Advanced Level.
✓ 60 Minute Workouts.
Full Body Strength - Olivia May
✓ Weighted Workouts, Mobility and Low Intensity Cardio.
✓ Choose from 4, 5, or 6 Day Training Split.
✓ Intermediate to Advanced Level.
✓ 60 Minute Workouts.
Pilates Fusion - Milly Jackson
✓ Pilates meets High-Intensity Interval Training.
✓ Choose from 4, 5, or 6 Day Training Split.
✓ Intermediate Level.
✓ 30-45 Minute On-Demand Classes.
Busy Girl Sculpt: We recommend selecting Lose Body Fat or Both as your goal. This will place you in a calorie deficit, which helps with fat loss and achieving a leaner physique. In a deficit, remember to prioritise nutrient-dense foods to maintain your energy levels and support recovery.
Hybrid: We recommend choosing Maintenance or Build Muscle as your goal. This program combines strength and endurance training, so fuelling adequately is essential for powering through each session and maximising performance! Meeting your calorie goal will support energy levels, aid recovery, and allow you to see steady progress.
Full Body Strength: We recommend choosing Maintenance or Build Muscle to support the demands of heavy lifting and strength-based workouts. A calorie surplus will provide the fuel needed to maximise gains, build strength, and get the most out of your lifting sessions.
Pilates Fusion: The goal is flexible with Pilates Fusion. Depending on what you want to achieve, you can select lose body fat, both, maintenance, or build muscle. Whether your goal is to tone, maintain, or build, Pilates Fusion offers the versatility to support all outcomes!
CHOOSE YOUR TEAM
INSIDE THE APP
CHOOSE YOUR TEAM
You will have the option to choose between 4 training styles or swap between training styles with the touch of a button. If you're looking to achieve a specific goal or physique outcome we recommend choosing one training style for the 6 weeks, otherwise if you're craving variation you will be able to toggle between the teams each day.
PERSONALISED MEAL GUIDES
Experience Dietitian-created Meal Guides designed for your personal goals and preferences. Plus scroll through a recipe library of over 1500+ nutritious recipes so you can eat more of the foods you love whilst sticking to your goals.
ACCOUNTABILITY TRACKING
Move With Us understands the importance of not just focusing on a physical transformation but a mindset and lifestyle transformation. So, let us help you stay accountable through our daily goal setting, reflection, hydration, sleep and step tracking features.
NEW YEAR, NEW WAYS TO WIN!
$500 Cash Prize
The most inspiring overall transformation will take home $500 AUD cash - so go all-in for your chance to win!
Win 1 of 4 $150 CSB Vouchers
Each of your Challenge Coaches will select a community member who shows the most consistency and progress over the 6 weeks. Show up, put in the work, and you could win a $150 voucher!
WHAT YOU COULD ACHIEVE
"This challenge was different from so many other challenges I've done with MWU! For me it wasn't about how I looked or how many calories I could burn, it was about how much I could LIFT and how strong I was getting! I've never lifted heavier and couldn't be more proud of myself. I definitely wasn't as strict with myself this challenge and had more of a Balance with food - following the 80/20 rule."
- Kimberly
"I loved this challenge. Being 3 months postpartum in the first picture I was struggling coming to terms with my new body. This challenge gave me the kick start i needed. [...] This Challenge gave me the opportunity to reclaim my goals in 2023, by changing my habits and mindset, whilst boosting my self-esteem and confidence around the gym and helped me achieve personal bests in my strength training."
- Ellie
"I really enjoyed this challenge. I found it had a good mix of cardio and weight training. The recipes were delicious and simple to follow. I found it easy enough to stick to the plan! I feel like myself again! I feel confident, strong and a better person for it! Thanks Move With Us!"
- Adriana
"Changed my life in just 6 weeks - thank you for giving so many people the tools and tricks to change their mentality, their health and their confidence. Keep inspiring people over the world to choose themselves and that self discipline is self love."
- Ruby
Frequently Asked Questions
Yes, you can! If you're not ready for a Platinum Membership, you can still join the MOVE Challenge separately.
Absolutely! As a Platinum Member, you get access to all MWU Programs and Challenges, including the Move Challenge, during the Challenge period.
The MOVE Challenge officially starts on January 13th, and you'll enjoy 8 weeks of App access to make the most of it!
The MOVE Challenge is suited to all levels — whether you're a beginner or a seasoned pro in your training, there's something for everyone!
$500 CASH PRIZE
The most inspiring overall transformation will take home $500AUD cash. To go in the running to win, share your physical progress by taking a photo with the graphics supplied before and after the Challenge and submit this via our client survey at the end of the Challenge.
1 of 4 $150 CSB Vouchers
Each of your Challenge Coaches will select a community member who shows the most consistency and progress over the 6 weeks. To enter, submit your “before and after” progress update via our client survey — whether it’s a physical transformation or performance-based change - we want to see your progress.
This Challenge is designed specifically for gym workouts. If you prefer to complete the Challenge from home, we suggest opting for Pilates Fusion.
For Pilates Fusion you will need:
✓ 2 x Yoga Blocks
✓ Dumbbells (1kg)
✓ Ankle Weights (1kg each)
✓ Weighted Beam or Small Barbell (6-7kg)
✓ Weighted Ring or Kettlebell (5-7kg)
✓ Booty Band
✓ Pilates Ball
For all other Challenge teams, a standard gym should provide all equipment required to complete gym workouts.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday. Although, keep in mind you will have access to the Challenge in the App for 8 weeks.
Yes! You will have the option to choose between 3 to 6 day training split each week, depending on the training style you select.
With Busy Girl Sculpt you can choose between a 4, 5 or 6 Day Training Split.
6 DAY
Monday: Booty Sculpt
Tuesday: Full Body Sculpt
Wednesday: HIIT Cardio & Core Sculpt
Thursday: Full Body Sculpt
Friday: LISS Cardio or R&R
Saturday: Lower Body Sculpt
Sunday: Rest & Recovery
5 DAY
Monday: Booty Sculpt
Tuesday: Full Body Sculpt
Wednesday: HIIT Cardio & Core Sculpt
Thursday: Full Body Sculpt
Friday: Rest & Recovery
Saturday: Lower Body Sculpt
Sunday: Rest & Recovery
4 DAY
Monday: Booty Sculpt
Tuesday: Rest & Recovery
Wednesday: HIIT Cardio & Core Sculpt
Thursday: Full Body Sculpt
Friday: Rest & Recovery
Saturday: Lower Body Sculpt
Sunday: Rest & Recovery
Weeks 1 & 2:
The focus in these first two weeks is on foundational strength and intensity. Using the 5x5 method, workouts emphasise strength progression, especially targeting glute strength. Expect circuits that keep intensity high, combining EMOM and interval formats for a full-body challenge that elevates your heart rate and builds muscular endurance.
Weeks 3 & 4:
Building on the foundations, these weeks introduce the Wave Loading x Drop Set method. This advanced technique uses progressively heavier weights in the first set of each wave, followed by drop sets to enhance both endurance and strength. The structure continues to challenge your limits, helping you adapt to higher loads and pushing you to lift heavier with each new wave.
Weeks 5 & 6:
In the final phase, we introduce the Pyramid Set Technique, where reps decrease as weight increases, challenging muscles to handle progressively heavier loads. This phase also includes an AMRAP (As Many Rounds As Possible) session, pushing endurance and testing your limits within a set time frame. The combination of volume and intensity will leave you feeling strong and accomplished as you complete the challenge.
Busy Girl Sculpt and Busy Girl Program are very similar in terms of their effectiveness to achieving results without spending hours in the gym. The key difference is the training split and that Busy Girl Sculpt focuses more on Sculpting and Toning, whereas Busy Girl Program offers more strength-focused workouts. You can expect an increase in overall Program intensity for Busy Girl Sculpt.
With Hybrid you can choose between a 4, 5 or 6 Day Training Split.
6 DAY
Monday: Lower Body Weighted
Tuesday: Easy Run
Wednesday: Full Body Conditioning
Thursday: Upper Body Weighted
Friday: Full Body Weighted
Saturday: Interval Run
Sunday: Rest & Recovery
5 DAY
Monday: Lower Body Weighted
Tuesday: Easy Run
Wednesday: Full Body Conditioning
Thursday: Upper Body Weighted
Friday: Rest & Recovery
Saturday: Interval Run
Sunday: Rest & Recovery
4 DAY
Monday: Lower Body Weighted
Tuesday: Rest & Recovery
Wednesday: Full Body Conditioning
Thursday: Upper Body Weighted
Friday: Rest & Recovery
Saturday: Interval Run
Sunday: Rest & Recovery
Weeks 1 & 2: Building the Foundation
In the first two weeks, we’ll focus on the back squat, overhead press, and hip thrust for the primary strength movements. These exercises make up the foundation of your strength sessions. The remaining strength work will elevate your heart rate and leave you sweating with formats like EMOMs, AMRAPs, and rounds for time. Conditioning sessions feature a five-round, full-body workout. For running, you’ll complete a 30-40 minute zone 2 run, which helps flush out your legs and build your aerobic base, and a threshold run with 3-minute intervals. All of the equipment used in this program are free weights.
Weeks 3 & 4: Strength Progression
In weeks three and four, our primary barbell lifts shift to the front squat, bench press, and Romanian deadlift. These two weeks are dedicated to progressing strength in these key movements. As with the previous weeks, expect AMRAPs, for-time workouts, and EMOMs, each slightly more challenging to match your increasing strength. Conditioning includes a three-station workout with 4-minute rounds and 1-minute rests, aiming to maximise meters on the erg. Running sessions progress as well: the easy run extends by 10 minutes, and interval work increases to 4-minute efforts, pushing your endurance.
Weeks 5 & 6: Final Push
In the final weeks, you’ll tackle more complex movements, including the barbell reverse lunge, Pendlay row, and deadlift. These lifts will incorporate more single-leg work and further develop your overall strength. Each strength day is designed with variety: Monday includes a challenging AMRAP, Thursday an EMOM, and Friday rounds for time in a ladder format. The last conditioning session is a five-round EMOM with demanding dumbbell exercises. Running sessions culminate with a 50-60 minute easy run and 5-minute intervals, helping you finish the program strong.
The difference between the Hybrid Team and the Hybrid Program is that the split is slightly different, so the training could align with the Move challenge. The Hybrid Program has six different weeks of training, whereas the Hybrid Team only has three different weeks.
For the Hybrid Team - The strength days are all structured differently, with these having three components in each session. The first component is the strength component; the second is a Metcon style that combines high-intensity work and strength. Component 3 is a finisher to leave you with that burn. This Program is more of a functional training program inclusive of running sessions, rather than a dedicated strength and running Program.
With Full Body Strength you can choose between a 4, 5 or 6 Day Training Split.
6 DAY
Monday: Lower Body (Focus: Squat Strength)
Tuesday: Full Body (Focus: Deadlift Strength)
Wednesday: Full Body Mobility & LISS Cardio
Thursday: Upper Body (Focus: Bench Press Strength)
Friday: Full Body Mobility & LISS Cardio
Saturday: Lower Body (Hip Thrust Strength)
Sunday: Rest & Recovery
5 DAY
Monday: Lower Body (Focus: Squat Strength)
Tuesday: Full Body (Focus: Deadlift Strength)
Wednesday: Full Body Mobility & LISS Cardio
Thursday: Upper Body (Focus: Bench Press Strength)
Friday: Rest & Recovery
Saturday: Lower Body (Hip Thrust Strength)
Sunday: Rest & Recovery
4 DAY
Monday: Lower Body (Focus: Squat Strength)
Tuesday: Rest & Recovery
Wednesday: Full Body Mobility & LISS Cardio
Thursday: Upper Body (Focus: Bench Press Strength)
Friday: Rest & Recovery
Saturday: Lower Body (Hip Thrust Strength)
Sunday: Rest & Recovery
Weeks 1 & 2: Laying the Foundation
During this initial block, compounds will follow a 4x5 structure. This block is designed to help you get comfortable with extended warm-up sets, lower reps, and longer rest periods. Expect some initial soreness as you lift heavier weights than usual, and consider using the LISS cardio sessions for active recovery. Tracking your weights is highly recommended, as each set should aim for improvement over the previous week, with a goal of reaching a 3RM (three-rep max) by the challenge’s end. Accessories will include slower tempos to reinforce control and form.
Weeks 3 & 4: Pushing Limits
In this phase, all compounds will follow a 5x5 structure, making it the most challenging block of the program. You’re encouraged to maintain or increase the weights from the previous block for an extra set. The fifth set for each compound lift should be very challenging—take extra rest if needed. Some accessory movements will shift from dumbbells to barbells, adding a stability challenge, and you may experience some new soreness as your body adapts. Sprint intervals are also introduced in some finishers to push cardiovascular endurance. This is a high-intensity block, so feel free to skip LISS cardio if you're feeling fatigued.
Weeks 5 & 6: Maximising Strength
The final block focuses on maximising strength by lowering reps and increasing weights, with all compounds following a 4x3 structure. If the previous weeks were performed at max effort you can expect to hit new personal bests. While reps decrease, you'll maintain the same rest periods and intensity.
With Pilates Fusion you can choose between a 4, 5 or 6 Day Training Split.
6 DAY
Monday: Booty & Abs
Tuesday: Full Body Fusion
Wednesday: Full Body Fusion
Thursday: Strength & Sculpt
Friday: LISS Cardio or R&R
Saturday: Booty & Abs
Sunday: Rest & Recovery
5 DAY
Monday: Booty & Abs
Tuesday: Full Body Fusion
Wednesday: Full Body Fusion
Thursday: Strength & Sculpt
Friday: Rest & Recovery
Saturday: Booty & Abs
Sunday: Rest & Recovery
4 DAY
Monday: Booty & Abs
Tuesday: Rest & Recovery
Wednesday: Full Body Fusion
Thursday: Strength & Sculpt
Friday: Rest & Recovery
Saturday: Booty & Abs
Sunday: Rest & Recovery
Weeks 1 & 2: Building Foundations
The first two weeks of Pilates Fusion will lay a solid foundation, starting at an intermediate level to push you right from the start. You’ll experience slightly longer rest periods on the full body days - just enough time to catch your breath and get used to the pace. We’ll provide modifications, including alternatives to jumps and knee raises, so you can adjust as needed while still embracing the burn. This phase is all about getting familiar with Milly, understanding cues, and finding your rhythm.
Weeks 3 & 4: Building Intensity
By week 3, we’ll kick things up a notch to build strength and intensity. We’ll be levelling up the exercises that challenge you, incorporating tempo work and deficits, and encouraging you to use heavier equipment. While the class structure remains similar, expect shorter rest breaks and higher reps. We’ll push your balance and stamina, with each rep taking you to your limit—especially when you’re ready to quit. Cardiovascular fitness will be tested as we keep the energy high. Throughout all of the classes, you should expect to see themes and links that connect movements; the class flows from start to end.
Weeks 5 & 6: Pilates Power
In the final two weeks, we bring everything together. You’ll end this Challenge feeling powerful and empowered, with a deeper connection to your body. You'll be encouraged to take on exercise progressions and build toward peak poses toward the end of each class. With verbal cues for mini-challenges, like beating your time or adding a rep for extra burn, you’ll stay focused on competing only with yourself. We’ll incorporate heavier equipment and introduce more advanced moves, so you can finish strong and feel accomplished.
Pilates Fusion breaks the rules of normal Pilates, brought to MWU by our newest coach, Milly. This consists of On-Demand Videos that will only be available through our Move Challenge. Pilates Fusion is an experience that leaves you feeling strong and uplifted helping you build confidence through fast-paced sculpting and high-intensity full-body sweat workouts.