You’ve made it to Week 11 – the penultimate week of the #MakeItHappen Reset Challenge. At this stage, it’s not just about how far you’ve come, but how you finish strong.
This week is about celebrating your progress, while staying focused on maintaining the healthy habits you’ve built. You’ve done the hard work – now it’s time to refine, sustain, and perform at your peak.
If you’re new here, start from Week 1 to catch up, and don’t forget to sign up for free to get your FREE Workout Program and Nutrition Guide—your essential toolkit for success.
🧠 MINDSET: Reflect on Your Transformation
Take a moment to pause and ask yourself:
How have I changed during this challenge?
Write it down. Whether it’s improved strength, better sleep, more confidence, or just feeling more “you” – it’s worth recognising. Awareness is powerful, and reflecting on progress helps lock in those changes for the long term.
You are your own proof that consistency works.
💪 WORKOUTS: Train with Purpose
This week’s sessions are designed to help you maintain momentum and move with purpose. You know the moves – now it’s about quality, intensity, and control.
SESSION 1 – STRENGTH & TONE
Refine your form and feel the strength you’ve built.
• Dumbbell Deadlifts: 3 sets of 15 reps
• Dumbbell Chest Press: 3 sets of 12–15 reps
• Step-Ups: 3 sets of 12 reps per leg
• Hip Thrusts: 3 sets of 12–15 reps
• Plank with Reach: 3 sets of 15 (6 per side)
SESSION 2 – CORE & CARDIO
Stay consistent and challenge your cardiovascular endurance.
• Steady-State Cardio: 40 minutes of jogging, cycling, or brisk walking
• Sit-Ups: 3 sets of 20 reps
• Mountain Climbers: 3 sets of 25 reps (12 per side)
• Plank Shoulder Taps: 3 sets of 20 reps (10 per side)
SESSION 3 – FULL BODY CIRCUIT
A full-body sweat to test your stamina and strength.
Complete 4 rounds:
• Jump Squats: 12–15 reps
• Dumbbell Rows: 12 reps per side
• Push-Ups: 8–12 reps
• Glute Bridges: 15 reps
• Plank: 40–50 seconds
Go at your own pace, but don’t hold back. You’ve built this engine – now trust it.
🧘♀️ RECOVERY: Daily Stretch & Mobility
Your recovery focus this week is daily mobility. After weeks of strength and cardio, your body will thank you for the extra attention.
✅ 10 minutes of daily stretching
✅ Incorporate foam rolling or yoga post-session
✅ Prioritise deep breathing during recovery
Not only will it help prevent injury, but it will improve your posture, flexibility, and mind–body connection.
🥗 NUTRITION: Balanced Plates = Balanced Energy
This week’s nutrition goal is all about balance. Ensure each meal includes:
• Lean protein (chicken, eggs, tofu, Greek yoghurt)
• Complex carbs (quinoa, oats, sweet potato, brown rice)
• Healthy fats (olive oil, avocado, nuts)
Why? Because balanced meals support stable energy, improved recovery, and better performance – both mentally and physically.
Quick tip:
Visualise your plate in thirds – ⅓ protein, ⅓ carbs, ⅓ veg with healthy fats sprinkled in.
🏁 ONE MORE WEEK TO GO
You’ve nearly completed 12 weeks of consistent effort, intention, and progress. That’s no small thing.
Week 11 is your reminder to stay present, train smart, and trust the process. Let’s finish with energy and purpose.
🔜 Final Week Preview:
Week 12 is the final push – with a chance to test your progress, celebrate the journey, and think about where you go next.
📣 Share your peak week:
We want to see your sessions, reflections, and balanced meals. Use #MakeItHappen and tag us – you’re nearly there!
