Pick the Perfect Program for You

Pick the <em>Perfect Program</em> for You

If you're looking to kickstart your journey with Move With Us and considering what Program is right for you and your goals, this is the perfect place to start.

Our Programs have been created by qualified training professionals and leading exercise physiologists, equipping you with the most effective training methods to help you achieve the best results.

We understand that fitness isn't a one size fits all, so whether you're brand new to training or you've been on this journey for years, we’re here to help you choose the perfect option for your level of experience.

No matter which Program you select, your nutrition experience will be tailored to help you achieve your goals, whether you’re aiming to lose body fat, sculpt and gain lean muscle, or maintain your current composition.

With each Program, you will receive 6 months access to all features of the MWU App, including both home and gym workout options and customised Meal Guides created for your personal goals and dietary preferences. 

Keep reading for a breakdown of our three foundation Program options, what you can achieve, and what you will need to get started.

4 Week FIT Program

FIT (formerly Shred, Tighten & Tone), is a 4 Week Program designed to ignite your fitness journey and take your training to the next level with a series of weighted, circuit style workouts.

Who is FIT for?

FIT is suited to all fitness levels, for those looking to enjoy a full-body approach with a mix of training styles.

This program is designed to enhance your energy levels, improve your strength and cardio conditioning, and change your overall body composition.

What can you achieve with FIT?

FIT will equip you with positive, life-long health and fitness habits in just four weeks.

Through completing this Program, you can improve your overall health and fitness, reduce body fat if desired, and gain confidence inside and outside of the gym.

What workouts can you expect in FIT?

FIT provides you with easy to follow home and gym workout options so you can train wherever you prefer.

Your workouts will update each week, increasing in intensity as you progress. You will enjoy a combination of:

  • Circuit Training
  • Weighted Sessions
  • High Intensity Interval Training (HIIT) Cardio
  • Low Intensity Steady State (LISS) Cardio
  • Core Challenges

Each session includes an activation circuit to warm-up, and occasional finishers to push you to your limits. Each total workout takes 45-60 minutes to complete on average.

FIT is available in two different levels, based on your training experience:

  • LEVEL 1: Less than 12 months training experience.
  • LEVEL 2: 12+ months training experience.

FIT Level 1 incorporates two training blocks, each consisting of six different workouts weekly.

In the first 2-week training block, the weekly workout split includes a combination of the following training styles:

  • 4 resistant-training sessions
  • 2 cardio sessions
  • 1 rest day

In the second training block, the workout intensity increases as you build your fitness level. The weekly workout split in the second training block includes:

  • 2 high-intensity interval training sessions
  • 3 weighted sessions
  • 1 circuit-style session
  • 1 rest day

FIT Level 2 provides an increased intensity, and is also divided into two 2-week training blocks with six workouts and one rest day each week.

The weekly workout split includes a combination of the following training styles:

  • 4 resistant-training sessions
  • 2 cardio sessions
  • 1 rest day

FIT Level 2 includes four resistant-training sessions (2 Lower Body weighted, 1 Upper Body weighted, 1 Upper Body circuit) each week. From Week 3, the rep ranges for the weighted workouts will decrease, with the intention to increase your load in the second training block as you build your strength. In the second training block, the high-intensity training sessions will also incorporate more full body movements.

What equipment will you need for FIT?

For gym workouts, a standard gym should supply all the equipment and machines you need, including:

  • Lat pull down machine
  • Cable machine
  • Leg press machine
  • Glute hyperextension machine
  • Hamstring extension machine
  • Smith machine
  • Sled push
  • And cardio machines such as a treadmill, stepper, bike, elliptical and rower.

In addition, we recommend having access to staple gym equipment including, a set of dumbbells, barbell and weight plates, kettlebells, a bench, resistance bands, exercise ball, a med ball, and a skipping rope.

Note that you may be required to bring your own Booty Bands, a Barbell Pad, Ankle Weights or Ankle Straps, as not all gyms will supply these. 

If you're training at home with FIT, you'll need:

  • Set of dumbbells (Ideally two sets, one lighter for upper body, and a heavier set for lower body)
  • Booty bands
  • Ankle weights
  • Resistance bands 
  • A skipping rope
  • An exercise ball
  • A yoga mat
  • A bench or sturdy furniture

You can shop all the essential equipment for your home and gym sessions on our website here.

The Move With Us App also includes an Exercise Swap Feature, which allows you to simply switch any exercise with an alternative, progression, regression, or no equipment option for every move. 

 You can begin your FIT journey today, with a new intake starting every Monday.

8 Week STRONG Program

STRONG, (formerly Train Like Me), is an 8 Week Program pioneered by Rachel Dillon, which harnesses the style of training she followed in her journey to becoming a 3x WBFF Champion. 

This Program is designed to build lean muscle and enhance conditioning through a mix of weighted, resistance, cardio and circuit style training.

Who is STRONG for?

STRONG is for those of all fitness levels who want to feel empowered through fitness, unlock their inner strength, and train like Rachel Dillon.

STRONG is available in four different levels, to suit every trainer no matter where you are in your fitness journey to date. Each option will guide you through different levels of intensity to push and motivate you to achieve your goals. 

  • Level 1: Less than 6 months training experience.
  • Level 2: 6-12 months training experience.
  • Level 3: 12-18 months training experience.
  • Level 4: 18+ months training experience.

Each level is divided into four 2-week training blocks, followed by a 2-week deload phase at the conclusion of the program. The aim is to improve performance and build strength by increasing the intensity in the second week of each training block.

Level 1 includes four full-body weighted workouts and two low-intensity cardio sessions for the first four weeks. From week 5, the workout split is divided into full upper-body and full lower-body sessions with additional core circuits. The rep ranges from 8-12 in this round to allow your body to adapt to the common movement patterns.

Level 2 includes five resistant-training sessions, one high-intensity cardio session, and one low-intensity cardio session to be completed alongside a weighted workout. In the first four weeks, the weekly workout split is divided into upper-body and lower-body focused days with a higher rep range. From week 5, the weekly workout split incorporates full-body workouts with the number of sets being increased and reps decreased, aiming to progress in your strength.

Level 3 incorporates a combination of upper-body and lower-body weighted workouts, core-focused circuits, and high-intensity and low-intensity cardio sessions. In the first four weeks, the weighted workouts are focused on targeting larger muscle groups. During these training blocks the aim is to build strength with progressive overload. From week 5, one lower-body workout is replaced with an additional low-intensity cardio session to allow optimal recovery time. And in weeks 7-8, full body workout splits are re-introduced with an increased working period to continue developing your strength endurance.

Level 4 is divided into three lower-body workouts, two upper-body workouts, and two cardio sessions each week. In this level, the working period for each high-intensity cardio session is increased with each training block. A new training method of pyramid-sets, is also introduced in this round to emphasise on improving your strength with progressive overload.

Please note that each Level is a seperate Program that will need to be purchased individually to access. You will have access to your specific Program for 6 months in the Move With Us App.

What can you achieve with STRONG?

STRONG will empower you with the knowledge, confidence and discipline needed to unlock your inner strength and take control of your fitness journey.

Through completing this Program, you can build lean muscle and develop your overall strength and endurance, while enhancing your conditioning.

What workouts can you expect in STRONG?

STRONG provides you with 8 weeks of challenging home and gym workouts, with the option to switch between the two at any time.

Your workouts will update every two weeks, increasing in intensity as you progress. You will enjoy a combination of full body training methods, including:

  • Resistance Training
  • Weighted Sessions
  • High Intensity Interval Training (HIIT) Cardio (Levels 1-3 only)
  • Low Intensity Steady State (LISS) Cardio
  • Circuit Training
  • Core Challenges

Each session includes an activation circuit to appropriately warm up, with each total workout ranging from 45-70 minutes to complete.

What equipment will you need for STRONG?

For gym workouts, a standard gym should supply all the equipment and machines you need, including:

  • Lat pulldown machine
  • Seated row machine
  • Cable machine
  • Glute hyperextension machine
  • Leg press machine
  • Leg extension machine
  • Lying hamstring curl machine
  • Seated hamstring curl machine
  • And cardio machines such as a treadmill, stepper, bike, or elliptical machine.

In addition, we recommend having access to the staple gym equipment including, a set of dumbbells, barbell and weight plates, kettlebells, a bench, resistance bands, exercise ball, med ball, bosu ball, and a skipping rope.

Note that you may be required to bring your own Booty Bands, Barbell Pad, Ankle Weights or Ankle Straps, as not all gyms will supply these. 

If you're training at home with STRONG, you'll need:

  • A set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
  • Booty bands
  • Ankle weights
  • Resistance bands
  • A skipping rope
  • An exercise ball
  • A yoga mat
  • A bench or sturdy furniture

You can shop all the essential equipment for your gym bag and home workouts on our website here.

The Move With Us App also includes an Exercise Swap Feature, which allows you to simply switch any exercise with an alternative, progression, regression or no equipment option for every move. 

You can begin your journey with STRONG at any time, with a new intake starting every Monday.

 

ACTIVE Zero Equipment Program

ACTIVE Zero Equipment, (formerly Booty & Core) allows you to train with confidence anywhere, anytime. Challenge yourself to 6 weeks of effective no-equipment workouts to improve your overall health and fitness, paired with customised nutrition to build positive habits to carry into a fitter future.

Who is ACTIVE for?

ACTIVE Zero Equipment is for those who want the freedom to exercise on their own terms, without the use of any equipment or gym-machines.

This program is suitable for all fitness levels, designed for those that want to challenge themselves, enhance their energy levels and improve muscular endurance.

What can you achieve with ACTIVE?

If you’re ready to activate your potential and leave each workout feeling energised, powerful and accomplished, ACTIVE is the perfect Program to get you moving.

ACTIVE Zero Equipment challenges you to increase your stamina, with circuit-style workouts designed to strengthen your lower body and core. 

What workouts can you expect in ACTIVE?

ACTIVE Zero Equipment includes three 2-week training blocks incorporating a variety of circuit-styled workouts. Each week you will be challenged to six workouts that push your upper-body and lower-body strength with or without equipment.

Each weekly split includes a combination of the following resistance sessions:

  • Full Body HIIT
  • Lower Body HIIT
  • Glute-focused circuits
  • Core-focused circuits

The first training block includes shorter working periods and a rest period of 60-seconds between sets. For weeks 1 and 2, there are also two 5-minute core circuit finishers which increase to three sessions in weeks 5 and 6.

From the second training block, additional movements are introduced into the workouts creating a longer circuit and an increase in working periods.

During the third and final training block, the number of sets and the working period is increased again to build your fitness, and recovery response time.

ACTIVE includes one scheduled rest day each week to allow your body to recover from the intensity of the workouts and stressors on your joints.

What equipment will you need for ACTIVE?

This program includes both no equipment and minimal equipment options.

For the no-equipment workouts, you don't need anything but yourself, a yoga mat for comfort, and a sturdy elevated surface, such as a couch or coffee table, for movements including hip thrusts and box jumps.  

For the minimal equipment workouts, you'll require:

  • A set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
  • A skipping rope
  • Booty bands
  • Ankle weights
  • An exercise ball
  • A yoga mat
  • A bench or sturdy furniture

If you’d like to increase the intensity of your workouts with equipment, you can shop all the home and gym essentials for your sessions here.

Each Program has a weekly intake starting every Monday, so you can begin your journey whenever you're ready to make your move. 

 

To check out the inspiring results and hear some first hand experiences from each Program, join our Move With Us Community Forum.

Our Facebook Forum is a safe and supportive place to share your journey, gain inspiration and encouragement, connect with a likeminded community, and ask any health and fitness-related questions.

Both our experts and MWU members are here to help and support you in any way we can on your transformation journey.

If you need further help selecting the best Program for you, our supportive Customer Service Experts are here to guide you and make sure you have all the tools and information you need to succeed.

To get in touch, click the chat bubble on the right to Live Chat with our Team, or reach out by email at info@movewithus.com.

Ready to make your move?