Kick Goals At-Home with Evolve

Kick Goals <em>At-Home</em> with Evolve

Ready to make 2022 yours? What better way to kick start the New Year than with our biggest challenge to date!

Our 6 week EVOLVE challenge is unlike any challenge experience we've held before. For the first time ever, you can enjoy four complete workout programs for the price of one, including Full Body Strength, 30 Min Express, At Home, and Mobility workouts.

You'll have more flexibility than ever to train how you want, where you want, and create the perfect training plan to suit your own goals and lifestyle.

Our At Home workout option has been created by Coach Emma Dillon, to allow you to achieve the ultimate results from the comfort of your own home.

These workouts are suitable for all fitness levels and goals, and will help increase strength, improve your fitness level, and achieve a full-body transformation without the need for a gym.

Over 6 weeks, you'll be targeting your full body through a variety of resistance workouts, with a focus on lower body training and glute sculpting.

What type of workouts you can expect

The At-Home sessions are realistic and flexible workouts designed to fast-track your progress no matter your situation, location or lifestyle.

Emma Dillon has strategically programmed a variety of rep-ranges, manipulating tempo, and incorporating complex movement sequences to maximise the effectiveness of the sessions and elevate your results.

The workouts range from 30-60 minutes on average. You can expect a mix of weighted sculpting workouts, rep challenges, burn out finishers, HIIT and LISS cardio, and killer core circuits.

Check out the At-Home training split below.

You can also switch between the training styles at any time, so you can choose to train at the gym some days, from home, or wherever suits you.

    Workout sneak peak

    Try this At-Home lower body weighted session from the Evolve Challenge!

    All you'll need is a set of dumbbells, and a sturdy piece of furniture like a coffee table or chair. You can also complete this session with body weight if you don't have dumbbells handy.

    This session will take approximately 40-60 minutes to complete.

    Move between each exercise quickly and have no longer than 10 seconds rest between.

    Let's get to work!

    A1. Dumbbell Sumo Deadlifts 1 ¼: 10 reps
    Tempo: 2111

    A2. Dumbbell 3 Way Step Outs: 8 reps each leg
    Tempo: 2111

    A3. Dumbbell Static Half Squat to Reverse Lunge: 8 reps each leg
    Tempo: 2121

    A4. Dumbbell Elevated Bulgarian Split Squat to Single Leg RDL Complex: 8 reps each leg
    Tempo: 2120

    A5. Dumbbell Romanian Deadlifts: 8 reps
    Tempo: 3020

    A6. Dumbbell Romanian Deadlift Pulses: 10 reps
    Tempo: 1010

    Repeat all exercises for 3 rounds, taking 90 seconds rest between rounds.

    For the At-Home workouts, we recommend having access to a set of dumbbells (ideally two sets: one lighter for upper body, and a heavier set for lower body), a bench or sturdy furniture, resistance bands, booty bands, ankle weights, a skipping rope, an exercise ball, and a yoga mat.

    Level up your home workouts with the essential training staples in the Move With Emma Coach Bundle!


    Places for our EVOLVE Challenge have now closed as the challenge has officially started. However, we have a variety of programs including both home and gym workout options that are available to join all year round. 

    If you're looking for home workouts with minimal or no equipment, our 
    ACTIVE Zero Equipment Program lets you train with confidence anywhere, anytime.

    Challenge yourself to 6 weeks of circuit-style no-equipment workouts to improve your overall health and fitness, paired with customised nutrition.

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

    Our ACTIVE Program has a new intake starting every Monday. 

    Start your journey today to unlock your potential and make 2022 your best year yet!