Challenge Yourself to 3 BUILD Workouts
Ready to transform your fitness journey?
Our BUILD Challenge is an exclusive 8 week experience created to unlock your potential and finish 2021 strong.
This challenge has been created by Coaches Rachel and Emma Dillon alongside renowned Exercise Physiologist Dr Tony Boutagy to bring you the most effective exercise programming to help you achieve your goals.
You will enjoy 6 workouts per week, combining weighted sessions, resistance training, HIIT and LISS cardio, core circuits, and conditioning to build lean muscle and improve your overall strength.
This challenge includes both home and gym workout options, as well as exercise swaps, progression and regression exercises, and minimal-equipment alternatives in the MWU App.
What workouts can you expect?
To give you a taste of what BUILD has in store, we're sharing three workouts from each Level of the challenge.
We’ve also included minimal-equipment exercise swaps so you can complete these workouts in the gym, at home, or wherever you prefer to train.
We challenge you to give these three sessions a go. Let’s get to work.
BUILD Level 1 - Lower Body Weighted Session
Duration: 40-60 minutes
Workout Focus: Quads & Hamstrings
Move quickly between each exercise (A1), (B1-B2) (C1-C2), and take no longer than 10 seconds rest between exercises.
Have no longer than 90 seconds rest between sets.
A1. Barbell Incline Squats (Heels Elevated): Pyramid Set 12, 10, 8 reps
Increase the weight as you drop the reps, with each set.
Tempo: 2120
Exercise Swap: Dumbbell Incline Squats (Heels Elevated)
No-Equipment Swap: Squats (Heels Elevated)
Repeat for 2 rounds with 90 seconds rest in between.
B1. Lying Hamstring Curls: 15 reps
Tempo: 2120
Exercise Swap: Dumbbell Lying Hamstring Curls
No-Equipment Swap: Elevated Glute Bridges
B2. Kettlebell Elevated Sumo Deadlifts: 15 reps
Tempo: 2120
Exercise Swap: Dumbbell Sumo Deadlifts
No-Equipment Swap: Sumo Squats
Repeat for 4 rounds with 90 seconds rest in between.
C1. Dumbbell Walking Lunges (Long Stride): 10 reps each leg
Tempo: 2020
No-Equipment Swap: Walking Lunges or Alternating Lunges
C2. Dumbbell Step Ups: 10 reps each leg
Tempo: 2020
No-Equipment Swap: Step Ups
Repeat for 4 rounds with 90 seconds rest in between.
Optional Finisher
A1. Dumbbell Wall Sits: 30 seconds
Exercise Swap: Dumbbell Squat Hold
No-Equipment Swap: Wall Sits
Repeat for 2 rounds with 60 seconds rest in between.
BUILD Level 2 - Upper Body Weighted Session
Duration: 30-45 minutes
Workout Focus: Back
Move quickly between each exercise (A1) (B1 etc.) and take no longer than 15 seconds rest between exercises.
Have longer than 60 seconds rest between sets.
A1. Lat Pull Downs: Pyramid Set 12, 10, 8 reps
Increase the weight as you drop the reps, with each set.
Exercise Swap: Dumbbell Single Arm Rows
No-Equipment Swap: Unloaded Kneeling Lat Pull Downs
Repeat for 3 rounds with 60 seconds rest in between.
B1. Assisted Pull Ups: 12 reps
Exercise Swap: Power Band Lat Pull Downs
Repeat for 3 rounds with 60 seconds rest in between.
Note for sets C & D: Avoid stopping during your working sets. If the weight gets too heavy, reduce the weight and continue until the time is up.
C1. Barbell Bent Over Rows: 45 seconds
Exercise Swap: Dumbbell Bent Over Rows
Take 15 seconds to transition between exercises.
C2. Dumbbell Reverse Flyes: 45 seconds
Exercise Swap: Resistance Band Reverse Flyes
Repeat for 4 rounds with 60 seconds rest between.
D1. Cable Rope Lat Push Downs: 45 seconds
Exercise Swap: Resistance Band Lat Push Downs
Take 10 seconds to transition between exercises.
D2. Cable Single Arm Rows: 45 seconds each arm
Exercise Swap: Resistance Band Bent Over Rows
Repeat for 4 rounds with 60 seconds rest between.
BUILD Level 3 - Hamstrings, Back & Biceps Weighted Workout
Duration: 40-60 minutes
Move quickly between each set (A1, A2, A3 etc.) and take no longer than 10 seconds rest between exercises.
Have no longer than the recommended rest time between sets.
A1. Barbell Romanian Deadlifts: 8 reps
Tempo: Use the 3 x 3 method, taking a 3 second pause at 3 different positions of the eccentric portion of every rep.
Exercise Swap: Dumbbell Romanian Deadlifts
A2. Kettlebell Elevated Sumo Deadlifts: 12 reps
Tempo: 2220
Exercise Swap: Dumbbell Sumo Deadlifts
A3. Lying Hamstring Curls: Drop Set 12, 12 reps
Decrease the weight for your second set of 12 reps, with no rest in between.
Tempo: 2010
Exercise Swap: Dumbbell Lying Hamstring Curls
Repeat for 3 rounds, taking 2 minutes rest in between.
B1. Lat Pull Downs: 12 reps
Tempo: 3110
Exercise Swap: Dumbbell Single Arm Rows
B2. Dumbbell Bent Over Rows: 15 reps
Tempo: 2011
Exercise Swap: Resistance Band Bent Over Rows
Repeat for 3 rounds, taking 2 minutes rest in between.
C1. Dumbbell Hammer Curls: 15 reps
Tempo: 2010
Exercise Swap: Resistance Band Bicep Curls
Repeat for 3 rounds, taking 60 seconds rest in between.
What level should you select?
Level 1
If you are just starting your fitness journey or have less than 6 months training experience, we recommend starting with Level 1.
Level 2
We recommend Level 2 for intermediate trainers with approximately 6-12 months training experience.
Level 3
Level 3 is our brand new level, which we recommend for more advanced trainers with 12+ months experience. You can learn more about each Level of BUILD here.
Places for our final BUILD Challenge of 2021 are now closed, however this doesn't mean you have to delay your journey!
For highly effective home and gym workouts similar to BUILD, paired with a customised nutrition experience, we highly recommend our 8 week STRONG Program.
Through completing our STRONG program, you can build lean muscle, develop overall strength, endurance and enhance conditioning, while building your confidence, positive new habits and a strong, disciplined mindset.
A new intake of this Program begins every Monday. Secure your spot today and gain access to the Move With Us straight away.
