It's Time to Get FIT
Introducing Coach Rachel’s FIT Program, Level 4.
The FIT Program is designed for you to lose weight and transform in just 4 weeks with a training and nutrition program you can actually commit to. This Program is known for combining a variety of training styles including HIIT, Circuit and Weight training to achieve a full body transformation which our community has loved for years.
Here's what our Community has been able to achieve in just 4 weeks!
Is the Fit Program the Right Choice for me?
Our Fit Program is perfect for you if:
✓ You want to lose weight and achieve results in just 4 weeks.
✓ You want to make the most of your time in the gym with 40-60 minute workouts.
✓ You want to improve your fitness level with circuit style, high-intensity, strength & cardio workouts.
✓ You prefer a variety of training styles to stay motivated.
✓ You are looking to commit to 28 days of training and nutrition to see real results that last.
What Level do I Choose?
Level 1 is ideal for those with 6+ months training experience.
Level 2 is best suited for those with 12+ months training experience.
Level 3 is best suited for those with 12+ months training experience and looking to increase the intensity of their training,
Level 4 is best suited for those with 12+ months training experience and are looking to elevate their training intensity to a whole new level, working in sets back to back with minimal rest.
What Training Styles can I Expect?
Throughout FIT Program you can expect the following training styles:
✓ Lower and upper body weighted workouts.
✓ A variety of circuit training.
✓ Low intensity and high intensity cardio options.
✓ Challenging rep based workouts.
✓ Dedicated finishers to end your workout on a high.
With Fit Level 4 in particular, you will enjoy a combination of:
✓ Lower body weighted workouts.
✓ Upper body and core circuits.
✓ Pilates inspired circuits.
✓ Glutes & back circuits.
✓ Cardio intervals & slow paced running
✓ Dedicated finishers to end your workout on a high.
What does the Fit Program Training Splits look like for each Level?
What Training can I Expect for Level 4?
FIT Level 4 is structured into two training blocks.
Your focus throughout the entire level should be to ensure you are choosing weights heavy enough to really challenge yourself and increasing these as your progress. Your last rep of each set should be difficult to perform, without sacrificing form.
Weeks 1 and 2 share a consistent structure that sees a slight increase in intensity and new finishers during the second week. A similar approach is followed in Weeks 3 and 4.
As you progress through the weeks you'll experience progressive overload, gradually ramping up intensity as you progress. Each week also introduces new and unique finishers to keep your workouts fun and engaging.
In Weeks 1 and 2, you'll kick it off with a Glutes Weighted Session, where you'll be introduced to the Program's first drop set. A drop set is a proven technique in strength and muscle-building workouts, involving a strategic decrease in weight as repetitions increase, promoting muscle growth and endurance.
Additionally, both weeks feature an upper body and abs circuit, as well as glutes and back circuits. These circuits are strategically crafted for maximum efficiency, consisting of 3 sets of 3 exercises performed consecutively with minimal rest, followed by a brief 90-second break before progressing to the next triple set.
As you reach the end of the week, Saturday introduces the first running intervals of the Program. These intervals progressively lengthen each week, enhancing your stamina and endurance over time.
Weeks 3 and 4 introduce a unique drop set variation where the number of repetitions increases by 5 until reaching a total of 25 reps per exercise. You'll alternate between two exercises, progressively increasing the reps. The goal is to start with your heaviest weight, gradually reducing the weight as your reps increase.
With the Finishers, you'll notice the workouts targeting specific muscle groups, focusing, for example, on one leg. These will consist of 4 exercises dedicated to that side before swapping sides.
In addition to these targeted sessions, you'll continue seeing upper body and abs circuits, as well as glutes and back circuits – to which you experienced in the initial two weeks. However, be prepared for an elevated level of intensity, as these circuits have been intensified to further push your boundaries and foster continuous progress in your fitness journey.
What Nutrition Goal do I Choose?
The FIT Program is designed to help you achieve a full body transformation. Recognising what you want to get out of this Program, whether it be feeling your best leading up to an event, or levelling up your training, it is crucial to align your nutrition goal with your fitness goals in order to get the most out of these 4 weeks!
Let's explore your goal options:
Lose Body Fat: This goal is made for those primarily focused on overall weight loss throughout FIT Level 4 and involves a significant calorie deficit. The Program's workouts focus on variety alongside intensity, which may be harder to achieve in a calorie deficit as this often means slightly lower energy. However, if weight loss is your primary goal, this is perfect for you!
Both: For those looking to maintain energy levels and achieve that lean appearance leading up to a special event or occasion, this goal is for you! This goal combines a slight calorie deficit for steady weight loss with a focus on muscle preservation or in some cases - muscle growth! While challenging, it's achievable to simultaneously experience fat loss and muscle growth, particularly suitable for beginners or those returning to weight training after some time off.
Maintenance: For those wanting to push their training to the next level without entering a calorie surplus or deficit, this goal is for you! Sustain a steady and comfortable calorie intake to support your energy throughout your workouts and improve your fitness while avoiding any significant weight fluctuations.
Muscle Gain: For those wanting to level up their training and focus on their muscle gain journey through a variety of unique workouts, this goal is for you! Keep in mind, if your primary aim is a lean appearance at the end of the 4 weeks, this goal may not be the best choice for now. Muscle gain requires a calorie surplus, which means you can expect a slight increase in body fat percentage during this phase, which is necessary for optimising those gains. With the extra fuel in a calorie surplus, you can expect enhanced energy to be able to push harder during your workouts. So, although this may not be the best choice for achieving a lean appearance in 4 weeks, it's an essential step for building muscle and long-term strength!
Remember, regardless of your chosen goal, our FIT Program is designed to push you that little bit harder, level up your training and help you look and feel your absolute best!
If you want to read more about our Nutrition Goals explore our Understanding your Nutrition Goals Blog.
Do I need any Equipment?
A standard gym should provide all equipment required to complete gym workouts, but if you're completing FIT from home, you'll need:
✓ Set of dumbbells
✓ Booty bands
✓ Ankle weights
✓ Resistance Band or Power Band
✓ Skipping rope
✓ Exercise ball
✓ Yoga mat
✓ Bench or sturdy piece of furniture
✓ Pilates Ball
✓ Sliders
How do I Start?
Our FIT Program will be available to join with weekly intakes commencing on Monday 12th of August. For our Platinum Members, FIT Level 4 will be accessible in your MWU app via the Program switcher on the 12th of August.
Are you Ready to Join the MWU Community?
Sign up today for Platinum Membership to access all levels of our FIT Program and 10+ other Programs within the app for as little as $0.68 a day!! Start your fitness journey with Move With Us today.
