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Transform, Shred, and Sculpt in our 8-Week Metabolic Challenge!
May 19, 2024

Transform, Shred, and Sculpt in our 8-Week Metabolic Challenge!

It's time to crank up the heat on your fitness game with our 8-week Summer Challenge designed to help you get shredded while transforming your lifestyle, fast. With a commitment of just 4 days a week (the 5th day is optional!), you can make serious gains and still have plenty of time to soak up the summer vibes.

Our secret weapon? Metabolic training.

Get ready for workouts that are short, sweet, and seriously intense. We're talking 45 minutes of pure, calorie-burning fire that'll leave you drenched in sweat and craving an ice bath. Say goodbye to endless hours at the gym – we're all about efficiency with this one!

Plus, we're going heavy on the dumbbells! Why? Because we want you to be able to train anywhere, anytime, even when you're on the move during those summer adventures.

You don’t have to be tied to a gym, or even a home gym, to get seriously sculpted by Summer.

What to Expect

  • High-Intensity Workouts: burn fat and build lean muscle, fast
  • Dumbbell-Focused: Perfect for on-the-go summer social life
  • Efficient Sessions: 45-minutes to get you in and out and back to the pool
  • Real Women and Real Results: Feel and look your best all summer long
  • Support: Nutrition guide, exclusive handbook and access to our community
  • Upgrade: Need extra help, motivation or have questions? Grab a coach upgrade

Important Details

Sales Open: May 19th, 2024 Sales Close: June 1st, 2024 Challenge Starts: June 2nd, 2024 Challenge Ends: July 27th, 2024 Training Style: Metabolic Training Split: Upper/Lower with Full Body Optional

Note: This challenge requires dumbbells at minimum for the home version. Ideally, you'll have both heavy and light pairs, as well as kettlebells for the best experience.

What do I get with the Challenge?

PROFESSIONAL PROGRAMMING 8 weeks of intelligent strength and cardio programming built by certified professionals. Plus, you’ll get 2 complete plans for both at-home and 
gym-based, so you have total flexibility!


Hassle-free exercises with clear instructions and videos, accessible for all fitness levels. We’ll tell you the amount of reps, sets, rest time, and movements to complete, so all you have to do is show up.


Fully loaded in-app experience, packed with features to make your workout experience easier. Our app has a built-in weight and rep tracker, rest timer, macro calculator, check-in experience and more!


Ditch the cookie-cutter, low-calorie diets and get optimized macros for YOUR specific body and YOUR goals. You’ll experience better results, less hunger, and more food freedom!


The more you understand about your body and mind, the easier it is to reach your fitness goals. These included digital books are packed with absolutely everything you need to know, from recipes to why strength-training matters.


It pays to stick to the program! With 10 winners every challenge, we give away prizes to the top transformations!


Our Facebook group is a safe space to get accountability, support, feedback, recipes, inspo, and a sense of community. You’re never alone on your journey with Sesh!


Each challenger gets an exclusive Sesh Challenger t-shirt. Rack ‘em up over time to have bragging rights!


Add on a Sesh coach for a more customized journey. Once weekly, your coach will review all of your check-ins and give guidance on cardio, macros, nutrition, workouts, mindset and more so you can improve at a faster pace than going solo!

Training Style + Split

Unlock Faster Results with Metabolic Training!

These workouts will transform your mind and body. They’re short, sweaty, and seriously intense. Get ready to crank up the heat and make serious gains with just a commitment of 4 days a week (the 5th full body day is optional!).

What is Metabolic Training? Metabolic training is all about maximizing calorie burn both during and after your workout. These high-intensity workouts combine cardiovascular and strength training elements to keep your heart rate elevated and muscles engaged, even after you’ve left the gym. By incorporating a variety of compound movements, metabolic training engages multiple muscle groups simultaneously, ensuring that you get the most out of every minute.

The Science Behind Metabolic Training

  1. EPOC (Excess Post-Exercise Oxygen Consumption):

When you engage in high-intensity metabolic training, your body requires more oxygen to return to its resting state post-exercise. This process, known as EPOC, boosts your metabolism and increases calorie burn for hours after your workout. Essentially, you continue to burn calories even while you’re lounging at the beach.

  1. Hormonal Benefits:

Metabolic training triggers the release of key hormones like growth hormone and testosterone, which play a crucial role in muscle growth and fat loss. These hormones help to repair and build muscle tissue, resulting in a leaner, more toned physique.

  1. Improved Insulin Sensitivity:

High-intensity workouts improve your body’s insulin sensitivity, meaning your muscles can more effectively utilize glucose for energy. This not only helps in reducing fat storage but also provides a steady energy supply for your workouts and daily activities.

Why Metabolic Training is Efficient

Say goodbye to endless hours at the gym – we're all about efficiency with this challenge! Each session is designed to maximize calorie burn and muscle engagement in just 45 minutes.

Plus, we're going heavy on dumbbell movements. Why? Because we want you to be able to train anywhere, anytime, even when you're on the move during those summer adventures.

Key Benefits of Metabolic Training

  • Time-Efficient Workouts: Get maximum results in minimal time with intense, 45-minute sessions.
  • Increased Calorie Burn: Continue to burn calories long after your workout is over, thanks to the EPOC effect.
  • Enhanced Muscle Tone: Build lean muscle and improve overall body composition with targeted, compound movements.
  • Versatile Training: Whether you're at home, in the gym, or on the go, metabolic training can be adapted to your environment with minimal equipment – just grab those dumbbells!

The Sesh Summer Challenge Split Remember that the fifth, full body day is optional in this challenge. Add it in if you have the time, but skip it if you don’t!

Weeks 1-4

  • Upper Body + Core: Back | Delts | Core
  • Lower Body: Glutes | Quads | Hamstrings
  • Upper Body + Core: Biceps | Triceps | Core
  • Lower Body: Glutes | Hamstrings | Calves
  • Full Body: Glutes | Quads | Delts | Chest

Weeks 5-6

  • Upper Body: Back | Biceps
  • Lower Body + Core: Glutes | Quads | Calves | Core
  • Upper Body: Chest | Delts
  • Lower Body + Core: Glutes | Hamstrings | Core
  • Full Body: Glutes | Hamstrings | Delts | Triceps

Weeks 7-8

  • Upper Body + Core: Biceps | Triceps | Core
  • Lower Body: Glutes | Quads | Hamstrings
  • Upper Body + Core: Back | Delts | Core
  • Lower Body: Glutes | Quads | Calves
  • Full Body + Core: Glutes | Hamstrings | Biceps | Delts

Join the Challenge

With the Sesh Summer Challenge, you can make serious gains, burn fat, and build lean muscle, all while enjoying your summer. Embrace the efficiency and effectiveness of metabolic training and transform your body in just 8 weeks. Ready to sweat, shine, and see real results?

You can learn more here, or you can simply download the Sesh Fitness App to get started! What are you waiting for?

Let’s go!