Welcome To The 6-Week Online Challenge: Gym Version
Official challenge start date is September 11th. Workouts will be accessible below on September 10th before challenge begins.
Please review the nutritional guide below as often as needed to integrate this information into your brain. It'll be very important to follow throughout the program!
In some of these exercises we incorporate resistance (booty) bands. If your gym does not have any available, please purchase a set to get the most out of the workouts.
You will be able to view the workouts, stretches, and warm-up videos along with the plan starting Sunday, September 10th on this account once you log in.
Although you will be able to view the plan along with the videos in your account, I will be attaching a downloadable version below on 9/10/23 so you can keep it saved in your phone in case you lose signal in your gym and are not able to access the workouts.
Make sure to read through the FAQ Answers which you can view at the bottom of this page. For any questions throughout the eight weeks you can reach me through this email. Response time for your questions and emails is typically 24 hours.
Your purchase includes the following files which have been attached
Booty Bands:
Stephitness Booty Bands
Amazon Booty Band
In some of these exercises we incorporate resistance (booty) bands. If your gym does not have any available, please purchase a set to get the most out of the workouts.
You will be able to view the workouts, stretches, and warm-up videos along with the plan starting Sunday, September 10th on this account once you log in.
Although you will be able to view the plan along with the videos in your account, I will be attaching a downloadable version below on 9/10/23 so you can keep it saved in your phone in case you lose signal in your gym and are not able to access the workouts.
Make sure to read through the FAQ Answers which you can view at the bottom of this page. For any questions throughout the eight weeks you can reach me through this email. Response time for your questions and emails is typically 24 hours.
Your purchase includes the following files which have been attached
- Nutritional Guide & How to Track Macros
- Healthy Meal Ideas
- Tips & Recommendations Sheet
- 6-Week Gym Guide with Sample Videos
- $$ Prizes for 1st place
(winners will be chosen based on OVERALL change in body composition)
Booty Bands:
Stephitness Booty Bands
Amazon Booty Band
Intro & Nutritional Guide
Meal Plan (optional)
Photo Submissions
Take a total of six “before ” photos to compare progress upon completion of the challenge. Photos are to be taken from front, side, and back view - one set flexing and one set relaxed. You may either submit before photos to me before starting the challenge or submit them all together along with the “after” photos once the program is completed.
1) Please try to wear the SAME attire for before and after photos.
2) “Before” photos: You must make a sign that shows “GYM BEFORE 9/11/2023” (this exact wording) and have it visible in your photos. You can either hold the sign, or tape it in a wall next to you, as long as it is visible in each photo. If sign does not show, photos will not be valid. You will need to do the same when you take the “after” photos with a sign that reads “GYM AFTER: FALL CHALLENGE” wearing either the same or similar outfit as before photos.
3) Take photos far enough to where we are able to see full body/physique, not only waist area
Please submit your photos via email:
1) Please try to wear the SAME attire for before and after photos.
2) “Before” photos: You must make a sign that shows “GYM BEFORE 9/11/2023” (this exact wording) and have it visible in your photos. You can either hold the sign, or tape it in a wall next to you, as long as it is visible in each photo. If sign does not show, photos will not be valid. You will need to do the same when you take the “after” photos with a sign that reads “GYM AFTER: FALL CHALLENGE” wearing either the same or similar outfit as before photos.
3) Take photos far enough to where we are able to see full body/physique, not only waist area
Please submit your photos via email:
Tips/Recommendations
- On the first week I recommend starting off with very light weight to get comfortable with the machines and posture. You may slowly start increasing weight as weeks go by to challenge your muscles and build up the strength. In the guide you will see notes that list which exercises to try to increase weight on.
- Success throughout this challenge will come to those who push past their comfort zone in each exercise, not just do it to get it over with. Challenge yourself daily!
- If you have an Instagram account feel free to follow the challenge page @stephitnesschallenge for motivation and to connect with other challenge contestants as well.
- Make sure to use the hashtag #StephitnessChallenge in any diet/workout/selfie post related to the challenge! This will help keep up with other contestants which will help a ton for motivation!
- Motivation will be lost some days. This is completely normal. Keep pushing and stay consistent with your diet and daily exercise. Results WILL come with hard work, patience and consistency.
- Soreness will be pretty bad the first week of the challenge, but make sure to stay active! Do not lay around all day as this will only slow down muscle recovery. Light exercises (such as walking) will help relieve muscle soreness as well as drinking plenty of water and stretching daily.
- Please make sure to pay attention to posture in the videos and take your time throughout the workouts to avoid any potential injuries. Play around with the weights the first week to figure out what you're comfortable with. The weight should be heavy enough to challenge you, but not heavy to the point where you sacrifice form. Always prioritize proper form!
- Do not get frustrated or discouraged if you are not able to complete the workout the first few days. Push yourself as much as you can and challenge yourself a little more each day. Continue to be consistent and you'll notice your strength increase as weeks go by.