Ready to take your fitness journey to the next level? Week 3 of the Make It Happen Reset Challenge is all about building strength, increasing movement, and refining your nutrition. Whether you’re looking to boost energy, tone up, or reset your habits, this structured workout and meal plan will keep you on track.

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.

This week, we’re focusing on movement and mindset, incorporating strength training, cardio, and core workouts alongside a nutrition goal of prioritising lean protein for recovery and satiety. Let’s dive into the plan!

Week 3: Make It Happen Reset Challenge – Fitness & Nutrition Plan

TIME TO DETOX & BUILD

FOCUS: This week, we will introduce more movement and refine nutrition habits.

MINDSET: Daily affirmations:

"I’m capable of positive change"

If you haven't already, start including in your morning journaling a positive affirmation to help you stay focused and on track. Affirmations can help support setting good habits and reaching fitness or wellbeing goals by reinforcing positive beliefs, boosting motivation, and fostering a focused, goal-oriented mindset.

WORKOUTS:

SESSION 1 - STRENGTH & TONE

Increase weight or reps where possible:

• Dumbbell Deadlifts: 3 sets of 12 reps
  
• Dumbbell Chest Press: 3 sets of 12 reps
  
• Lunges: 3 sets of 8-10 reps per leg
  
• Side-Lying Leg Lifts: 3 sets of 10-12 reps per leg
  
• Plank with Leg Lift: 3 sets of 10 (5 per side)

SESSION 2: CARDIO & CORE

• 30 seconds work / 15 seconds rest; repeat for 20 minutes:
  
• Jumping Jacks (or replace with Timed 400-Metre Run)
  
• Burpees
  
• Mountain Climbers
  
• Skaters
  

SESSION 3: FULL BODY CIRCUIT

• Plank Variations: 3 sets of 20-30 seconds
  
• Russian Twists: 3 sets of 20 twists (10 per side)
  
• Dead Bugs: 3 sets of 10 (5 per side)
  
• Dumbbell Woodchoppers: 3 sets of 12 reps per side
  

RECOVERY SUGGESTION:

Finish each workout with a light stretch + try and get out for a daily walk of 20 mins or more.

NUTRITION GUIDANCE

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 3: PRIORITISE PROTEIN
Ensure every meal includes a source of lean protein (e.g., chicken, fish, tofu, or legumes) to support muscle recovery and satiety.

CHALLENGE TIPS

• Track Progress: Measure body composition, strength levels, or endurance improvements.

• Accountability: Use a buddy system for motivation.

• Adaptability: Modify exercises or meal plans to suit personal preferences or limitations.