The Make It Happen: 12-Week Reset Challenge is designed to help you detox, rebuild healthy habits, and achieve your fitness goals.
Duration: 12 Weeks
Commitment: 3 workouts/week + 1 active recovery day & 2 rest days
With a focus on balance, consistency, and progress, this challenge ensures that you not only kickstart the year but also build a sustainable foundation for long-term health.
Welcome to Week 1
If you haven't already - sign up to the challenge here - claim your FREE Workout Program and Nutrition Guides.
These free downloads will provide you with all the tools and information you need to complete the challenge successfully.
SETTING BENCHMARKS & BUILDING FOUNDATIONS
FOCUS: In the first two weeks of this challenge the focus will be on building consistency and learning proper techniques.
MINDSET: It’s important to be fit in mind as well as body, a healthy mind will find it easier to keep up with good habits and make healthier choices.
As it is week 1 - let’s start with the basics, grab your notebook…
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Set your goal for this challenge - do you have a specific weight you would like to hit, or performance goal in mind, or perhaps just completing this challenge is enough?
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Daily journaling: "Why I’m Taking This Challenge" - Grab your notebook or journal each morning, spend 5-6 mins scribbling down thoughts on how you feel (both body and mind), what your focus for today is and anything else you feel is relevant. You can also use this book to record your workouts, weight, body composition measurements, habit tracking etc. Think of it as your daily tracker!
WORKOUTS:
Each week we will set you 3 workouts to complete. This week, mid-challenge and at the end of the challenge one of these will be a testing session so that you can set a benchmark and see progression.
Let's get started!
SESSION 1 - BENCHMARK TEST
Warm-Up: 5 minutes light cardio.
Test: Complete as many reps as possible (AMRAP) in 1 minute for each exercise. Rest 1 minute between exercises. Record your results on the next page/ journal.
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Bodyweight Squats
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Push-Ups (full or kneeling)
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Plank Hold (time instead of reps)
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Timed 400m run
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Sit-Ups
Cool-Down: 5 minutes light stretching (focus on legs, arms, and core).
SESSION 2: STRENGTH & TONE
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Squats: 3 sets of 12-15 reps (hold dumbbells for more challenge)
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Push-Ups: 3 sets of 8-12 reps
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Bent-Over Dumbbell Rows: 3 sets of 12-15 reps
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Glute Bridges: 3 sets of 12-15 reps
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Plank: 3 sets of 20-30 seconds
SESSION 3: CARDIO & CORE
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20-minute interval training: Alternate 1 min jogging with 1 min fast-paced running/brisk walking.
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Sit-Ups: 3 sets of 12-15 reps
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Russian Twists (bodyweight or light dumbbell): 3 sets of 20 twists (10 per side)
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Mountain Climbers: 3 sets of 20 (10 per side)
RECOVERY SUGGESTION:
After each training session you should try to incorporate a light stretch to avoid sore muscles and to help speed up recovery. You could also try to include a recovery session 1 day per week - this could be as simple as taking a long walk, or signing up for a yoga class.
NUTRITION GUIDANCE
Nutrition plays a crucial role in achieving your fitness and wellbeing goals during this challenge.
Each week we will be setting you a different focus to help you start slowing building good nutritional habits along side your workouts for optimal results!
Make sure you sign up to download the FREE full Nutrition Guide which not only includes these weekly focuses but more information on how to set healthy habits along with free meal plans and recipe inspo!
FOCUS WEEK 1: HYDRATION
Aim to drink at least 2 litres of water daily to support digestion, energy levels, and overall wellbeing.
CHALLENGE TIPS
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Track Progress: Measure body composition, strength levels, or endurance improvements.
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Accountability: Use a buddy system for motivation.
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Adaptability: Modify exercises or meal plans to suit personal preferences or limitations.
