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 STRONG Program, you have the option to choose between a 4, 5 or 6-day training split. Preview the 6-day split between levels below.

LEVEL 1 – 6 DAY
Monday: Full Body Weighted + Core Circuit
Tuesday: Full Body Weighted + Core Circuit
Wednesday: LISS Cardio
Thursday: Full Body Weighted + Core Circuit
Friday: Full Body Weighted + Core Circuit
Saturday: LISS Cardio + HIIT Challenge
Sunday: Rest & Recovery

LEVEL 2 – 6 DAY
Monday: Glutes Weighted + Core Circuit
Tuesday: Upper Body Weighted
Wednesday: HIIT Cardio + Core Circuit
Thursday: Lower Body Weighted
Friday: LISS Cardio + Upper Body Weighted
Saturday: Lower Body Weighted + Core Circuit
Sunday: Rest & Recovery

LEVEL 3 – 6 DAY
Monday: Glutes Weighted
Tuesday: HIIT Cardio + Core Circuit
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted + Core Circuit
Friday: LISS Cardio + Upper Body Weighted
Saturday: Lower Body Weighted
Sunday: Rest & Recovery

LEVEL 4 – 6 DAY
Monday: Core Circuit + Glutes Weighted
Tuesday: HIIT Cardio + Core Challenge
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted
Friday: LISS Cardio + Upper Body Weighted
Saturday: Core Circuit + Lower Body Weighted
Sunday: Rest & Recovery

For the 5-day split, Tuesday's workout is substituted for a Rest & Recovery day. For the 4-day split, Tuesday and Saturday's workouts are substituted for Rest & Recovery days. This applies to all levels.

The 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 to intermediate trainers with 6-12 months training experience.

Level 3: Is ideal for intermediate trainer with 12-18 months of training experience.

Level 4: Is ideal for advanced trainers with 18+ months of training experience.

The workouts in this Program are 40-70 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:

✓ Lighter set of dumbbells (for upper body)
✓ Heavier set of dumbbells (for lower body)
✓ Booty bands
✓ Ankle weights
✓ Resistance bands
✓ Skipping rope
✓ Exercise ball
✓ Yoga mat
✓ Bench or sturdy piece of furniture

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 12 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 12 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 12 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.