Week 3: Make It Happen Reset Challenge – DETOX and BUILD
By Harriet Bishop
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!
FOCUSWEEK 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.
