welcome to the

Bodyweight Sculpt

Challenge

Your Bodyweight Sculpt Challenge Starts Here

The Bodyweight Sculpt Plan is not just about weight loss and getting fitter. It is a full 360° approach to your overall wellbeing. It is about making practical and sustainable lifestyle changes, that you can easily implement into your daily life. Our Sustainable Lifestyle Blueprint gives you all the info you need on Nutrition, Food Prep, Sleep, Stress, Gratitude, Mindfulness and Stretching. It also includes your Bonus Recipe Booklet. We have set out below everything you need to know about the Bodyweight Sculpt Challenge.

We've broken it down into 4 areas – Overview, Exercise, Nutrition, Mindset

1

Overview

Everything you need to know

2

Exercise

Get familiar with your training routine

3

Nutrition

Learn about food, calories and access your recipes

4

Mindset

Let's get you relaxed and focused

overview

Everything you need to know

Preparation is key. Before you get started on your plan, make sure you have all the knowledge you need for success. Have a look at the documents and videos provided so you know how the app works and everything the plan entails.

You may not be enthused about taking your weight, photos and measurements, but keeping track of your progress is a great way to see how far you have come. Remember consistency is key. Every workout and every day you stick to your assigned calories is taking you one step closer to achieving your goal.

What you need to do:

How to Use The Fitness App

How to Take Your Measurements

exercise

Get familiar with your training routine

The BWS Workouts have been loaded onto our Training App. Level 1 will have 3 App Based Workouts a week and Level 2 will have 4 App Based Workouts a week.

To really help sculpt and lose body fat during this plan, we recommend adding extra cardio into your weekly schedule. The amount of cardio is different for Phase 1 (weeks 1-4) & Phase 2 (weeks 5-8) and consists of two different parts.

The first part is a recommended daily steps goal.

The second part is your recommended weekly Low Intensity Steady State (LISS) Cardio. LISS Cardio is when you do light cardio at a consistent pace for longer periods of time, such as brisk walking, cycling, rowing, swimming or using cardio equipment such as a treadmill. You should build up a light sweat but not be too out of breath that you can’t talk.

Even on rest days, you should still hit your daily steps goal. Rest days are also a good time to do your LISS Cardio. Your aim is to get 2 LISS sessions in a week.

What you need to do:

  • Download your “Workout, Steps & LISS Schedule” - (Choose the level you signed up for)
  • Complete & log your scheduled app workouts
  • Get your daily steps In
  • Do your Weekly LISS Cardio Sessions

Exercise Resources

nutrition

Learn about food, calories and access your recipes

We won’t focus on Nutrition till Week 2 of the plan. We want you to concentrate on Exercise for Week 1 and get used to the workouts and the training app. Before we start Week 2, we will send you your Personalised Calorie Calculations through the chat function in the app. This is the amount of calories you will need to eat daily to achieve your goal. You will track these calories using the My Fitness Pal App.

We want you to start eating the right foods in the right amounts to give your body the exact nutrients it needs to feel energised, help recover from workouts and achieve the body you desire. We've included Nutritional Info in our Sustainable Lifestyle Blueprint, along with Meal Prep Ideas, Sample Day of Eating and Tasty Recipes. The Macro Cheat Sheet has Calorie & Macro Info for lots of popular foods, Tips for Increasing Your Protein Intake, Our Grocery Shop Staples and Easy Meal & Snack Ideas.

What you need to do:

Learn How To Track Your Calories

How To Sync My Fitness Pal & Our Training App

mindset

Let's get you relaxed and focused

The benefits of practicing gratitude are nearly endless. People that are thankful experience more positive emotions, feel more alive, sleep better, express kindness, and even have a stronger immune system.

You can not be grateful and unhappy, worried, or anxious at the same time. Use this exercise to think about people, events, or things that you are grateful for. Do this both first in the morning and last thing at night.

What you need to do:

  • Take time to think about each answer
  • Repeat your daily affirmation during the day

A simple, fast way to reduce stress

Just as we train the body, it is important to train the mind. By utilising the breath, we learn to focus on the present moment. Just like it takes time to build fitness or strength through exercise, so too does it take time to build focus through meditation.

What you need to do:

  • Find a comfortable place to sit
  • Make sure you won't be disturbed
  • Focus on your breath

Frequently Asked Questions

Where is my meal plan?

The BWS Plan does not include a specific meal plan. Everyone has different likes and dislikes when it comes to food and we want you to learn how to incorporate the foods you love into your diet, rather than just telling you want to eat. This is a more sustainable option.


Everyone receives personalised calorie calculations based on their needs and goals. We teach you how to track these calories. We also give you information on nutrition, a macro cheat sheet, meal and snack ideas and delicious recipes so that you can create your own meal plan.

How does accountability work?

Every time you log a workout we get notification, so if you don’t do your workout, we know.


My Fitness Pal Calorie Tracker can sync to our training app so we can see if you are sticking to your assigned calories.


Every week we will check in with you through the app. You will need to answer some questions about how your week went and update your weight.

What if I have a question?

If you can’t find the answer to your question in any of our documents or videos, or you feel stuck or unsure, you can pop us a message through the chat function of the app at any stage.

Does the plan include live classes?

The plan is app based. Your workouts are done using our training app, at a time that suits you. Every exercise in your plan has a demo video and instructions.

We do however host pop-up classes throughout the challenge. Details will be sent through the chat function of the app and on our Private Members Facebook Group when classes are scheduled.

How do I track my progress?

Photos, measurements and weight are taken at the start of the plan.


You update your weight every Monday through the app.
Your photos and measurements are updated half way through the plan and then again at the end.

What happens after the 8 Weeks?

When you are finished with the 8 weeks, you have a few options available.


(1) You can continue using the workouts through the app. They remain there for life.


(2) You can “Level Up” and move up a Level of BWS. There is a discount code in the back of your Sustainable Lifestyle Blueprint.
Level 1 can move up to Level 2 or Level 2 can move up to Level 3.


(3) You can get in touch with us if you would like a fully Personalised Plan.

Body Transformation Coaches
(Ant & Ali Lynch)

Over the last 20 Years, we've personally helped thousands achieve their fitness goals using the WellFit Method™. This technique is a full 360° approach to your overall wellbeing. It is about making effective and sustainable lifestyle changes that you can quickly implement into your daily life.



ONE MEAL  ●  ONE WORKOUT  ●  ONE DAY AT A TIME

Pssst! Didn't Buy The Programme Yet?

Learn everything you need to know about the 8 Week Bodyweight Sculpt Challenge before you join!