You’ve officially reached Week 10 – the final stretch is in sight! With just two weeks left of the #MakeItHappen Reset Challenge, now is the time to dig deep, hold your focus, and celebrate how far you’ve come.
This week’s theme is all about building strength and stamina – physically, mentally, and emotionally. You’ve laid the foundations; now it’s time to keep going with purpose and pride.
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: Celebrate Your Wins
As we hit the 10-week mark, take a moment to pause and reflect.
What’s your proudest accomplishment so far?
It could be a fitness milestone, a mindset shift, or even the fact that you’ve stuck with this challenge consistently. Write it down in your journal or notes app and keep it somewhere visible. Let it fuel you through the rest of the journey.
💪 WORKOUTS: Strength Meets Endurance
This week, your sessions are designed to build strength and boost endurance – a powerful combination that leaves you feeling strong, fit, and energised.
SESSION 1 – STRENGTH & TONE
Focus on controlled, compound movements that build full-body strength.
• Dumbbell Deadlifts: 3 x 12 reps
• Dumbbell Overhead Press: 3 x 12 reps
• Bulgarian Split Squats: 3 x 8–10 reps per leg
• Glute Bridges: 3 x 15 reps
• Side Plank with Reach: 3 x 12 (6 per side)
SESSION 2 – CARDIO HIIT
High-intensity intervals to boost cardiovascular fitness and burn calories.
30 seconds on / 15 seconds off – repeat for 30 minutes:
• Burpees
• High Knees
• Mountain Climbers
• Jump Squats
Push hard during each interval and use the rest to reset your breath and focus.
SESSION 3 – CORE FOCUS
Strengthen and define your core with this sculpting session.
• Russian Twists: 3 sets of 30 twists (15 per side)
• Bicycle Crunches: 3 sets of 25 reps (12 per side)
• Dead Bugs: 3 sets of 12 reps (6 per side)
• Dumbbell Side Bends: 3 sets of 15 reps per side
Keep your movements controlled and really focus on engaging your core throughout each set.
🧘♀️ RECOVERY: Keep Your Routine Strong
By now, recovery should feel like part of your rhythm. Keep up the essentials:
✅ 10-minute post-workout stretching
✅ 20-minute daily walk
✅ 1 active recovery session
You’re training harder, so recovery becomes even more crucial. Support your body so it can support you.
Pro Tip from Bio-Synergy Athlete Shane Kent
“For any training day over 2 hours, I like to have a double scoop of WheyHey, 1 cup of dry oats, 1 tablespoon of peanut butter and 1 banana. Mix with milk in the NutriBullet and I have a thick morning shake. I then get all my jobs done before a nap!”
Take inspiration from the pros – nutrition and rest are just as important as the training itself.
🍫 NUTRITION: Limit Added Sugars
This week’s nutrition focus is on reducing added sugars – a small change that can have a huge impact.
Why? Cutting back on sugary drinks, snacks, and desserts helps to:
• Stabilise energy levels
• Improve focus and mood
• Reduce inflammation
• Support long-term health goals
Try This:
• Swap fizzy drinks for sparkling water with fresh lime
• Replace sugary snacks with nuts, fruit, or protein balls
• Read labels and avoid ingredients like glucose syrup, high fructose corn syrup, or cane sugar
You’ll be surprised how much better you feel after just a few days of cutting back.
💥 STRONGER. STEADIER. STILL GOING.
You’ve built strength. You’ve built habits. Now, build the stamina to see it through. This is about more than workouts – it’s about becoming the person who follows through.
Keep showing up for yourself. You’re closer than you think.
🔜 What’s Next?
Week 11 is about mental grit and physical refinement – we’re finishing strong and smart. Stay tuned.
📣 Share your strength:
Tag us with #MakeItHappen and let us see your workouts, your proudest moments, and how you’re fuelling your body this week. You’re inspiring more people than you know.
