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What Is The 2020 SWEAT Challenge?

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What Is The 2020 SWEAT Challenge?
Sweat Challenge

What if you could start the new year with a fitness challenge alongside millions of other women from all over the world?

The 2020 SWEAT Challenge starts on Monday, January 13, 2020 and runs through until Sunday, February 23, 2020. Join us for six weeks of exclusive workouts as we start 2020 stronger together!

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Who is the SWEAT Challenge for?

The SWEAT Challenge is for women everywhere, of all fitness levels. Each SWEAT Challenge program has two streams you can choose from — whether you are starting out, starting again or working out regularly. 

Choose ‘Starting Out’ to build your base level fitness with a consistent workout routine. 

‘Challenge Me’ is for anyone who is more familiar with working out, and wants to start 2020 with a higher intensity of training - or try a new training style during the challenge.   

Guided by your SWEAT Trainer, you’ll complete six weeks of Challenge workouts that you can’t get anywhere else!

Join Sweat Challenge

How do I join the SWEAT Challenge?

If you’re already a member of the SWEAT app, you can join the SWEAT Challenge using the ‘Join the Challenge’ button on the pink banner that appears in your app.

If you don’t see the banner in your app after December 18, 2019, be sure to update to the latest app version via the App Store or Google Play. 

Anyone who isn’t subscribed to the SWEAT app will need to download the app and subscribe to participate in the SWEAT Challenge. 

When you ‘Join the Challenge’ you’ll be asked to select your Challenge program. 

That’s it! Make sure that you join the SWEAT Community for motivation, inspiration and tips before the Challenge begins on Monday, January 13, 2020. 

What’s new in the app for the Challenge?

During the SWEAT Challenge, you’ll get access to six weeks of exclusive workouts from your chosen SWEAT Challenge program, hosted in a dedicated Challenge section of the SWEAT app. 

Each program has two streams, so you can choose the one that suits your current level of fitness. 

Starting Out

"Starting Out" will help you get into a routine of working out consistently. It’s designed to be achievable, with lower workout goals set each week. 

Each week of "Starting Out" includes resistance workouts with more of a whole body focus, using beginner-friendly exercises. 

  • Resistance workouts x 2
  • One optional resistance workout
  • Challenge focus workout chosen by your Trainer
  • Low-intensity cardio x 2
  • Recovery x 2 (including one rest day)
Challenge Me

"Challenge Me" is an opportunity to step up your regular training or try a new training style. It’s suitable if you’re comfortable with slightly more complex training, and can commit to a workout or make it to the gym quite frequently. 

We recommend choosing "Challenge Me" if you are currently in Week 5 or later in one of the SWEAT programs. 

Each week of ‘Challenge Me’ includes: 

  • Targeted resistance workouts x 3
  • One optional resistance workout
  • Challenge focus workout chosen by your Trainer
  • Low-intensity cardio x 2
  • Recovery x 2

The resistance workouts in this stream are suitable if you are more of a  goal-focused person, based on the SWEAT Challenge program you’ve selected. The workouts are more movement or body part specific and are designed to help get you tracking toward your fitness goals, whether that is to increase confidence, strength, fitness or flexibility. 

Sweat Challenge FAQ

If you want to change the difficulty after you’ve started the Challenge, you can! Simply tap the SWEAT Challenge banner in the app, then navigate to the three dots in the top right corner. Select ‘Change Program’, then reselect the program and difficulty of your choice. 

How do I choose my Challenge program?

The SWEAT Challenge is the perfect opportunity to build base fitness or to try out a new training style. 

Will you be taking part in the challenge at home or at the gym? 

At home: 

In the gym: 

You can compare the SWEAT Programs to help you decide. 

What do you want to focus on during the SWEAT Challenge?

During the SWEAT Challenge, each of the trainers has created focus workouts for a targeted training option. 

Kayla Itsines’ BBG programs include an Ab Burn as the Challenge workout. 

Kelsey Wells’ PWR and PWR at Home programs include a Full Body Blast for each week of the Challenge. 

Chontel Duncan’s FIERCE program Back and Shoulder Pump will fire up your upper body. 

Stephanie Sanzo’s focus workout is a Glute Builder

Finally, you can increase your flexibility with Sjana’s Splits Series

What do I do during the Challenge?

On the first day of the Challenge, you’ll see the exclusive challenge workouts for that week.

At the start of each week, you can schedule your workouts using the Planner, and sync it with your calendar, to get reminders when it’s time to workout. 

Make sure you’ve turned on push notifications to get scheduled workout reminders and motivation throughout the challenge. 

Each week, you’ll complete your set resistance, cardio and recovery sessions. Don’t worry if you miss a workout, you’ll still progress through the challenge with everyone else. 

What if I missed the start of the SWEAT Challenge?

The SWEAT Challenge will only be available from Monday, January 13 until Sunday, February 23 — so make sure you join before the Challenge starts to get the most out of it!

If you’ve missed the start of the Challenge, you can still join up until Monday, February 3, 2020. 

If you leave the SWEAT Challenge, you won’t be able to rejoin once the Challenge entry period closes. This means in order to participate for the full six weeks and access the limited time workouts, you’ll need to stay in the SWEAT Challenge section of the app. 

To get the most out of the SWEAT Challenge, make sure you join the SWEAT Community to connect with other women doing the Challenge!

What happens at the end of the SWEAT Challenge?

After the Challenge, you can choose to restart your SWEAT program from where you left, start at a different week in your program, or start a new program. 

Let’s start 2020 stronger together!

Now you know what to expect during the SWEAT Challenge, it’s time to join! Take this opportunity to start forming healthy habits for the new decade with the support of SWEAT’s Trainers and the SWEAT Community. 

Join us to make 2020 your strongest year yet!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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