Find your
Perfect Program
Perfect Program
OUR PROGRAMS
6 Weeks
Running
Weighted Workouts
Meal Guides
By completing the Hybird Program, you can expect to:
✓ Increase overall cardiovascular endurance.
✓ Improve running performance.
✓ Improve strength in compound lifts.
✓ Improve heart rate whilst running.
✓ Build a strong core and glutes.
✓ Become your fittest, strongest self.
In Level 2 specifically you will be challenged to:
✓ Improve your heart rate whilst running.
✓ Hit a running distance goal of 10-15km.
✓ Increase your strength by working with percentages of your one rep max (1RM).
The Hybrid Program, is perfect for you if you:
✓ Want to build muscle and strength while improving your cardiovascular fitness.✓ Are looking to improve your running performance with a 5km-15km goal.
✓ Want to improve your heart rate whilst running.
✓ Enjoy diverse 20-60 minute workouts.
✓ Are ready to become your fittest, strongest self.
In the Hybrid Program, you will enjoy a combination of:
✓ Mobility and Cardio Warm-Ups✓ Warm Up Sets designed to prime your body for the main lift
✓ Full Body and Lower Body Weighted Workouts
✓ Full Body Conditioning Workouts to assist in increasing fitness levels
✓ Interval, Long Distance, Tempo, Easy Runs and Fartlek Running Sessions designed to improve your running performance
✓ Core Finishers to finish your workout on a high
The Hybrid Program currently offers two Levels. It is highly recommended that you complete Level 1 before Level 2, as Level 2 is an extension of Level 1 with more advanced training styles and longer running distances.
To complete this Program, some knowledge of movements and gym experience is advised. However, with the regressions and swaps provided, this Program can easily be adapted to suit those just starting out. It is also suitable for anyone looking to start adding running into their routine or simply challenge themselves.
The Hybrid Program seamlessly blends the benefits of running and strength training to enhance both cardiovascular fitness and muscle preservation and nutrition plays a key role in this, which is why we recommend choosing either Maintenance or Muscle Gain for your Nutrition Goal!
This is a performance based program so we encourage you to be fuelling your body effectively in order to complete each workout at your best.
6 Weeks
Fat Loss
Full BodyMeal Guides
By completing the 6 Week Define Program you can expect to:
✓ Achieve a full body transformation.
✓ Achieve your fat loss goals.
✓ Increase your lower body strength.
✓ Improve your running endurance.
✓ Grow your glutes.
The Define Program is perfect for you if you:
✓Are looking to Define your best self through training and nutrition.
✓ Are looking to rediscover structure with your training routine.
✓ Are looking to achieve your fat loss goals.
✓ Enjoy 30-60 minute home or gym workouts.
✓ Are looking for strength training sessions that incorporate Pilates movements, targeting your smaller muscles.
✓ Are looking to introduce running into your training.
In the Define Program, you will enjoy a combination of:
✓ Upper Body and Lower Body Strength Workouts.
✓ Finishers to finish your workout on a high.
✓ Sculpting Workouts to define your physique.
✓ A variety of Running Sessions to improve your endurance and performance.
✓ EMOMs.
✓ Drop Sets & Pyramid Sets.
6 WeeksFull BodyTransformMeal Guides
By completing the Express Strength Program you can expect to:
✓ Achieve a full body transformation.
✓ Develop strength with hypertrophy training.
✓ Improve mobility and stability for better performance inside and outside the gym.
✓ Become a more disciplined version of yourself.
The Express Strength Program is perfect for you if you:
✓ Want to achieve a full body transformation through strength training.
✓ Are looking to take your strength training to the next level but are short on time.
✓ Want to focus on compound lifts and hit new PB's.
✓ Enjoy 30-45 minute gym or home workouts.
In the Express Strength Program, you will enjoy a combination of:
✓ Strength Focused workouts to increase overall strength.
✓ Full Body, Lower Body and Upper Body Weighted Workouts.
✓ Mobility and Cardio Warm-Ups
✓ Low-Intensity Steady State Cardio (Level 2 only).
✓ Finishers to finish your workout on a high.
✓ Advanced methods including Pyramid Sets and Contrast sets.
✓ AMRAPs
Express Strength offers two levels to choose from, each tailored to a different fitness levels.
Level 1: Some experience with resistance training is recommended for Level 1 of Express Strength. The exercises featured are easy to follow, however, there are varied tempos throughout the Program that may be challenging for those who are new to training.
Level 2: It is strongly recommended that Level 1 is completed before Level 2. Level 2 of Express Strength is an extension of Level 1, with more advanced training styles and training volume.
6 WeeksFull Body Focus
Sculpt GlutesMeal Guides
By completing our Train Like Issy Program you can expect to:
✓ Achieve a full body transformation.
✓ Improve total body and core strength.
✓ Master the art of balancing your demanding lifestyle with your fitness goals.
✓ Develop a healthy relationship with food and learn how to nourish your body.
✓ Build confidence in the gym and conquer your fears in the weight room.
Our Train Like Issy Program is for you if you:
✓ Want to follow Coach Rachel's programming to Train Like Issy.
✓ Are looking to achieve a full body transformation.
✓ Have a busy schedule, but can commit to training 4-6 days per week for 30-60 minutes.
✓ Are looking for a training style similar to the highly effective MWU Sculpt Challenge.
Throughout the 6-week Train Like Issy Program you will experience a mix of:
✓ Lower, Upper and Full Body Weighted Workouts.
✓ Core Circuits.
✓ Low Intensity and High Intensity Cardio options.
✓ AMRAPs.
✓ Drop Sets.
Train Like Issy is suitable to those at all stages of their fitness journey with exercise progressions, regressions and swaps provided throughout the Program.
8 Weeks
Build Muscle
Build StrengthMeal Guides
By completing Bikini Build, you can expect to:
✓ Build muscle and shape your physique.✓ Build full body strength and boost your confidence in the gym.
✓ Improve your posture and stability.
Bikini Build is perfect for you if:
✓ You are looking to build muscle and shape your physique.✓ You want to focus on progressive overload and hit new PB's.
✓ You enjoy challenging yourself with 45-70 minute weighted workouts.
✓ You want to push your limits and learn new training techniques.
✓ You want to build strength without neglecting mobility.
✓ You enjoy our Strong Program or Sculpt Challenge and are looking to elevate your training.
In Bikini Build, you will enjoy a combination of:
✓ Lower, Upper, and Full Body Weighted Workouts.
✓ Low Intensity and High-Intensity Cardio.
✓ Core Strength exercises that focus on building stability.
✓ Dedicated Mobility Sessions and Warm-Ups to assist with range of movement and technique.
The combination of these training styles varies per level.
Bikini Build offers four levels to choose from, each tailored to a different fitness level.
Level 1: Is ideal for those with 6 months+ of training experience and or have completed a Challenge with us in the past.Level 2: Is ideal for those with 6-12 months of training experience.
Level 3: Is ideal for those with 12-18 months of training experience. In this level, we introduce advanced training techniques such as the 3x3 and rest-pause method.
Level 4: The most challenging level. Level 4 is ideal for those who have 18+ months of training experience and are looking to take their training to the next level.
6 WeeksFull Body Focus
Convenient WorkoutsMeal Guides
Busy girls love progress…and that’s what this Program is here to create!
By completing Busy Girl Workouts, you can expect to:
✓ Achieve a full body transformation, primarily targeting your lower body and core.
✓ Discover a balanced approach to healthy eating with our convenient & nutritious meal guides.
✓ Create new, positive habits that fit into your busy schedule.
Busy Girl Workouts is perfect for you if:
✓ You struggle to complete your workouts in busy gyms.✓ You don't have hours to train and are looking for effective 30-45 minute workouts.
✓ You have a busy schedule, but can commit to training 3-5 days per week.
✓ You prefer minimal equipment workouts.
In Level 1 of the Program, you will enjoy a combination of:
✓High intensity weighted circuits.
✓Dedicated weighted glute sessions.
✓Lower & full body weighted workouts.
✓Low Intensity and high intensity
✓Cardio options.
✓Core Circuits
These workouts require minimal equipment and movement between exercises, allowing you to maximise your results with ultimate efficiency.
In Level 2 of this Program, you will enjoy a combination of:
✓ Weighted Glute Sessions & Sculpting Finishers✓ High-Intensity Weighted Circuits
✓ Upper Body Weighted Workouts
✓ Low-Intensity Cardio options
✓ Full Body Pilates Classes
✓ Core Finishers
Our Busy Girl Workouts Program currently has two levels available. This Program is recommended for intermediate trainers.
If you have completed Level 1, here are the differences you might notice in Level 2:
✓ Level 2 is a mild progression of Level 1✓ Pilates Classes have been incorporated so you can follow exactly how Rachel Dillon trains.
✓ For the first time in MWU history, we've incorporated your Pilates workouts straight from our On-Demand Pilates Section directly into your workout planner.
✓ The Lower Body Workouts throughout this Program have been inspired by our Build-a-Booty Program. You can expect the Build-a-Booty workouts you know and love but express.
6 WeeksFull Body Strength
Advanced ProgramMeal Guides
By completing the Power Program, you can expect to:
✓ Build a strong, athletic physique.
✓ Enhance your aerobic and anaerobic endurance.
✓ Achieve full body strength and power.
✓ Increase your running speed.
✓ Decrease unilateral strength imbalances, particularly in the lower body.
Throughout this Program, you can expect to experience isolated movements and training methods to decrease unilateral strength imbalances, particularly in the lower body, and gain an understanding of your 3, 2, and 1 rep max for main compound lifts, which will form a benchmark for your future training programs and goal setting.
Our 6 Week Power Program is for you if:
✓ You are an intermediate-advanced trainer looking to challenge your limits and unleash your full potential.
✓ You want to build a strong, athletic physique.
✓ You are looking to experience the power of strength training and running with 40-60 minute workouts.
✓ You want to train like an athlete alongside our expert Coach Olivia May.
Throughout the Power Program you will enjoy a combination of:
✓ Full Body and Upper Body Weighted Workouts.✓ Plyometric Exercises that target the lower body.
✓ Core Circuits to finish your workout on a high.
✓ Low-intensity Cardio Sessions.
✓ Dedicated Mobility Sessions to assist with range of movement and technique.
✓ Outdoor Cardio Sessions to improve aerobic and anaerobic endurance as well as running speed.
✓ Dedicated Accessory Training to work the smaller muscle groups.
Plus, a 2-week Deload Phase at the end of your 6 Week Program to give your body an opportunity to rest, repair, and rejuvenate.
4 WeeksWeight LossIncrease FitnessMeal Guides
By completing our 4 Week Fit Program you can expect to:
✓ Achieve a full body transformation with a focus on both upper and lower body.
✓ Achieve your weight loss goals.
✓ Improve your overall fitness levels.
The Fit Program is perfect for you if:
✓ You are looking to achieve results in just 4 weeks.
✓ You struggle to commit to longer Programs and enjoy 40-60 minute workouts.
✓ You enjoy circuit style, high intensity workouts.
✓ You prefer a variety of training styles to keep yourself motivated.
Throughout Fit Program you can expect the following training styles:
✓ Lower and Upper Body Weighted Workouts.
✓ Upper body and core circuits.
✓ Low intensity and high intensity cardio options.
✓ Lower body tighten & tone circuits.
✓ Challenging rep based workouts.
Training styles may vary per level.
Our Fit Program offers three levels to choose from, each tailored to a different fitness level.
Level 1 is ideal for those with less than 12 months training experienceLevel 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 take their training to the next level.
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.
8 WeeksGrow GlutesBuild MuscleMeal Guides
By completing our 8 Week STRONG Program you can expect to:
✓ Build stronger and more defined legs.
✓ Grow and shape your glutes.
✓ Build a stronger core.
✓ You are looking to closely follow the programming that enabled Rachel Dillon to achieve her physique based goals and be crowned 3 x WBFF World Champion.
✓ You are looking to achieve a full body transformation with a focus on building and sculpting your lower body.
✓ You are looking to commit to a longer Program and enjoy 45-70 minute workouts.
In each level of our STRONG Program, you will experience a mix of:
- Lower, Upper & Full Body Weighted Workouts.
- Core Circuits.
- Low Intensity and High Intensity Cardio options.
Each level is structured in four 2-week training blocks, followed by a 2-week deload phase at the end of the Program. The aim is to improve performance and build strength by increasing the intensity in the second week of each training block.
Our STRONG Program offers four levels to choose from, each tailored to a different fitness level.
- Level 1 is ideal for beginners with less than 6 months of training experience.
- Level 2 is ideal for beginner-Intermediate trainers with 6-12 months experience.
- Level 3 is ideal for intermediate-advanced trainers with 12-18 months experience.
- Level 4 is ideal for advanced trainers with 18+ months experience.
6 WeeksFull Body FocusBeginner ProgramMeal Guides
By completing our GET STARTED PROGRAM you can expect to:
✓ Achieve a full body transformation.
✓ Acheive your weight loss goals.
✓ Improve your fitness levels.
✓ Learn the fundamentals of training and nutrition, and build sustainable habits.
✓ Create a healthy relationship with food and fitness.
Our GET STARTED PROGRAM is for those who:
✓ Are beginning their fitness journey and don't know where to start.
✓ Are ready to make a comeback, but lack the motivation to do it alone.
✓ Are looking for pre or postnatal exercises and exercise swaps.
✓ Enjoy easy to follow 30-45 minute workouts.
✓ Are looking to gain confidence inside and outside of the gym.
✓ Are ready to learn the fundamentals of training and nutrition, and build sustainable habits.
✓ Are new to MWU and are looking for an affordable way to move.
Throughout this 6-week Program you will experience a mix of:
- Low intensity and high intensity cardio sessions.
- Full body and lower body weighted workouts.
- Upper body circuits.
- Core rep Challenges to finish your workout on a high.
- Dedicated mobility sessions to assist with range of movement and texchnique.
Structured in three 2-week training blocks, this Program will increase in intensity as you progress using techniques such as AMRAPS and EMOM's.
6 Weeks
Strengthen & Sculpt
Minimal EquipmentMeal Guides
By completing our Pilates Program you can expect to:
✓ Strengthen and sculpt your muscles.
✓ Improve your posture, flexibility, and stability.
✓ Master the fundamental movements of Pilates.
✓ Work smaller muscles to help prevent injuries.
✓ Create a healthy relationship with food and fitness.
Are you ready to strengthen your mind and body? Our 6 Week Pilates Program is perfect for you if:
✓ You want to strengthen and sculpt your body.
✓ You are a Pilates beginner and want to feel confident on and off the mat.
✓ You want to strengthen your mind-to-body connection and experience the transformative power of Pilates.
✓ You prefer minimal equipment, 45 minute workouts that can be done anywhere at any time.
✓ You are looking to supplement Pilates with other training styles to help prevent injuries and have you moving better in every aspect of your life.
Our PILATES Program currently offers one level.
Throughout this 6-week Program you will experience a mix of:
✓ Upper, Lower and Full Body Sculpt Sessions.
✓ Full Body Sweat Workouts.
✓ Core Sessions.
This Program includes two class styles: Body Sculpt and Body Sweat.
Body Sculpt concentrates on low-impact movements that target specific muscle groups, including those that you may not have known existed. By emphasising core strength, this class is intended to lengthen and sculpt your body, while also enhancing your flexibility, posture, and stability.
Body Sweat is a blend of Pilates and cardio that elevates your heart rate and makes you break a sweat. This high-energy class is designed to sculpt your body and leave you fueled with endorphins.
6 WeeksBuild Your BootyLower Body StrengthMeal Guides
By completing our 6 Week Build-a-Booty Program you can expect to:
✓ Build, shape and transform your booty.✓ Gain overall lower body strength.
✓ Learn how to nourish your body and eat for your goals.
✓ Improve your form and technique.
Our Build-a-Booty Program is perfect for you if:
✓ You want to build, shape and transform your booty.✓ You want to learn the secrets of weight training and booty sculpting from industry experts.
✓ You need a boost of motivation and want to feel excited to hit the gym.
✓ You want to expand your knowledge and challenge yourself with advanced training protocols.
✓ You enjoy guided 60-70 minute workouts.
If this sounds like you, then get ready to fire up your glutes and Build-a-Booty with us.
Throughout this Program you will enjoy a combination of:
✓ Glute-Focused Workouts to build, shape and strengthen your glutes.✓ Isolation exercises to sculpt and shape your glutes.
✓ Variety of different training methods to maximise results.
✓ Upper Body Weighted workouts to strengthen and define your upper body.
✓ Core work designed to improve posture and stability.
NO MATTER WHAT YOU CHOOSE
YOU WILL RECEIVE
CONVENIENT HOME & GYM WORKOUTS
Follow a structured training program with guided workouts, exercise swaps and the ability to choose from 4, 5 or 6 training days.
SCIENCE BASED NUTRITION
Experience Dietitian-created Meal Guides designed for your personal goals and preferences. Plus a recipe library of over 1500+ nutritious recipes so you can eat more of the foods you love.
PROGRESS TRACKING
Enjoy daily goal setting and reflection and ability to track your hydration, activity, nutrition, sleep and so much more.
COMMUNITY TESTIMONIALS
The Fit 4 week challenge was perfect for me because it was just the right length that I stayed super motivated the whole time and didn’t lose sight of my goals! The app made it so easy to follow my training guide and also had the flexibility to swap my days around to what suits me!
- Alice (Fit Program)
This is just the start! 💪🏼 It was hard to move at the beginning, but with determination, perseverance and a lot of tears, I made it through and did every single workout... I’m so proud of myself. The changes are extreme and I’m so excited for the next challenge. A total of 30.5cms and 8.4kgs.
- Lyndall (Fit Program)
So happy with my results in just 4 weeks, I feel stronger physically and mentally, more motivated than ever to be as fit as I can be and so much happier. […]I now feel like I have drive, motivation, self-love and confidence. This challenge has transformed my life, I’m so glad I did it and so proud I stuck to it and didn’t give up, even though I wanted to at times.
- Kiara (Fit Program)
These 6 weeks mean so much to me. I have finally started over and started to feel better. My journey has just begun but I have learned 3 really important things already. Surround yourself with the right people. Don’t expect success without putting in any effort. Stop waiting for the perfect moment. It will never come. Start today, push yourself and you will thank yourself later.
- Therese (Busy Girl Workouts)
I have lost 12.5 kg’s and 82cm’s (including 19cm off my waist). I am stronger and fitter than I’ve ever been. And on a mental note so much happier!
- Tamsin (Strong Program)