How To Prepare For SWEAT's 12 Week Challenge
SWEAT’s 12 Week Challenge officially kicks off in a little over a week! We’re really excited to all come together, to work towards our fitness goals as a community! To help each of you make the most of these next few weeks, we’ve got some fantastic things planned.
This week, we wanted to break down how to prepare for the 12 Week Challenge so that you’re ready to hit the ground running.
Choose and set your program
You might have already begun getting ready for the 12 Week Challenge, but if you haven’t, it’s time to start! Download the SWEAT app (if you haven’t already) and choose from one of the below programs:
BAM (Body And Mind)
Sjana’s yoga program is designed to help you gradually increase your strength and flexibility through a series of flows. BAM can be done everywhere, so it is the perfect fit for active lifestyles.
BBG (Bikini Body Guide)
The original program from trainer Kayla Itsines features high-intensity circuit workouts you can do at home, with or without equipment. Each resistance workout only takes 28 minutes, so it is ideal if you're short on time for exercise.
Kayla’s gym-based program is perfect for ladies who want to take their high-intensity workouts to the gym, and to use more equipment during their training for resistance, strength and muscle-building exercises. Each resistance session in BBG Stronger can be completed in just 28 minutes.
One of our new workout programs for 2019's 12 Week Challenge, BUILD is a gym-based program from Stephanie Sanzo. Focusing on more resistance and less cardio, BUILD can help you to increase your strength and build muscle mass. If you're new to lifting, BUILD includes 12 weeks of foundation workouts to help you learn and to maximise your training.
Launching in December 2019, FIERCE by Chontel Duncan is perfect if you love variety in your workouts! FIERCE mixes high-intensity and resistance training to help you increase strength and lean muscle while reducing overall body fat. Resistance sessions take between 30-40 minutes to complete (excluding warm-up and cool down).
Kelsey’s post-pregnancy program features low-impact abdominal, pelvic floor and full-body workouts. These are ideal for mums, each workout can be done with or without equipment. Post-pregnancy workouts are 28 minutes long, so they are easier to slot around nap time.
The gym-based program from trainer Kelsey, PWR (short for Power) uses targeted resistance workouts to help you gain both strength and muscle. These are slightly longer workouts — approximately 40 minutes each and they include rest breaks between sets.
Once you’ve decided which program you want to use, set your profile and select Week 1 on the 14th of January (using the ‘Manage my Program’ button). Now you’re all set to start the workouts when the 12 Week Challenge begins!
Get your workout gear together
There’s some workout gear that you’ll need, no matter which program you’re doing. Putting it together and making sure you have it all nearby (especially for any early-morning workouts) can make it easier to get started. You don’t want to waste valuable workout time trying to find a pair of socks!
Now, there’s a couple of essentials you shouldn’t workout without — a drink bottle and a towel. If you’re working out from home, a yoga mat is a must too. Put these somewhere you can easily grab them, then set up and get sweating!
Plan some post-workout snacks
Post-workout snacks can help to refuel your body, so it’s good to have a few snack ideas up your sleeve when you start a new workout routine. Whether you have time to sit down and eat, or you need a post-workout snack you can take with you, try to eat something after a workout. Something simple like a hard-boiled egg on toast or some apple slices with peanut butter can make a huge difference to how your body feels.
Now you’re ready to get started — so get excited! Over the coming weeks, we’ll be sharing all sorts of challenge-related tips, recipes and workouts with you, so make sure you subscribe to our newsletter. And don’t worry if you haven’t joined the challenge yet — there’s still time!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.