Challenge Yourself to 3 BUILD Workouts

Challenge Yourself to 3 <em>BUILD</em> 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.

How to join the BUILD Challenge

To join our exclusive BUILD Challenge, all you need to do is select the Level that best suits your training experience, and secure your spot. 

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.

Join our final Challenge of 2021 for 8 weeks of highly effective workouts and a customised nutrition experience to finish the year strong.

You'll complete this Challenge alongside Rachel Dillon and thousands of others in our like-minded community on your journey to building confidence, strength, positive new habits and a strong, disciplined mindset.

BUILD kicks off on Monday 25th October - places for this Challenge are strictly limited, so make your move today.