Get Better Results with Personal Coaching | Sesh+ Spots Are Almost Full!
Coming Soon

2024 Winter Challenge

OCT 27 - DEC 21, 2024

Lift Heavy. Get Lean. Lifting heavy weights builds muscle. Muscle increases your metabolism. An increased metabolism helps you get shredded. Get 8 weeks of home + gym programming for just $100. It’s easy math, let’s do this!

Sign Up For Alerts →
2024 Winter Challenge2024 Winter Challenge

Ready to end the year shredded?

Lifting Heavier and Hitting Goals

Lifting Heavier and Hitting Goals

The holidays are often filled with indulgence, but with the Sesh Winter Challenge, you’ll find the perfect balance to keep your fitness journey going. This 8-week program is designed to help you stay active, maintain a toned physique, and keep building muscle even through the most indulgent time of the year. With lower reps and longer rest periods, you’ll be able to focus on controlled, strength-building movements that sculpt and define your body without the need for hours at the gym.
Proven

Proven

We've transformed the lives of 400K+ women in the past decade.

Affordable

Affordable

At just $1.75/day ($100), you'll get everything you need for massive results.

Flexible

Flexible

Do this challenge at the gym or at home on your schedule for one price.

Personal

Personal

Custom macro calculations or even work 1:1 with a Sesh+ Coach.

Real women. Real Results.

Alex F.

Alex F.

"I gained so much confidence and muscle and I feel great! This challenge created an amazing foundation for me."

Agy S.

Agy S.

"I’m grateful I did this program. It was exactly what I needed and I wish I had done a challenge sooner!"

Tahtyana J.

Tahtyana J.

"I finally have the energy to play and keep up with my boys while also feeling mental clarity when it's time to focus on my studies."

Everything at your fingertips

easy-to-follow workouts
Hassle-free exercises with clear instructions written for all fitness levels. We tell you what reps, sets, and movements to complete, so all you have to do is open your app!
easy-to-follow workouts
Whatever your struggle,

we’ll overcome it.

Feeling Overwhelmed

Feeling Overwhelmed

Our challenge has got your back with a super easy-to-follow, structured program with clear instructions that tell you exactly what you need to do each day. Plus, everything you need is all in one app, making it simple to follow and stick to!

The Programming

The program is divided into two phases: the first four weeks are all about mastering form and control, while the final four weeks turn up the intensity with heavier loads and lower reps.

Weeks 1-4: Master the Moves

In the first four weeks of the Winter Challenge, we're focusing on perfecting your form with essential compound lifts. You'll work through key movements like bench presses, squats, deadlifts, and overhead presses, with added isolation exercises to balance your routine.

These foundational exercises aren't just for the gym—they're for life. Whether it’s carrying groceries, picking up your toddler, or climbing stairs, compound training builds strength, core stability, and mobility that will improve your everyday life.

With low to moderate rep ranges (8-10), you’ll refine your form while getting comfortable lifting heavier weights at a slower pace. Moving slowly through these heavier lifts increases time under tension, especially during eccentric movements, which leads to greater muscle growth and efficiency.

Day 1: Upper Body

Focus: Chest / Shoulders / Triceps

Day 2: Lower Body

Focus: Quads / Glutes

Day 3: Upper Body

Focus: Back / Biceps / Shoulders

Day 4: Lower Body

Focus: Glutes / Hamstrings

Day 5: Full Body Focus: Mobility / Core

Weeks 5-8: Time to Overload

After four weeks of mastering your form and building a solid foundation with compound lifts, it’s time to push your limits. Reps will drop to the 6-8 range, giving you the opportunity to truly test the strength you've been developing. By increasing the volume on these lifts, you’ll stimulate more muscle growth through added repetition and heavier loads.

Remember, muscle growth requires not just increased volume but also proper nutrition. Make sure you're hitting your calorie and macro goals to fuel this next phase of progress. Recovery is equally crucial—muscles can’t grow on little sleep, so prioritize rest and recovery in these final four weeks to maximize your results.

Day 1: Upper Body

Focus: Chest / Shoulders / Triceps

Day 2: Lower Body

Focus: Quads / Glutes

Day 3: Upper Body

Focus: Back / Biceps / Shoulders

Day 4: Lower Body

Focus: Glutes / Hamstrings

Day 5: Full Body Focus: Mobility / Core

8 Weeks

8 Weeks

Duration

Hypertrophy + Neuro Training

Hypertrophy + Neuro Training

Training Style

5x

5x

Workouts Per Week

45-60 min

45-60 min

Duration

GET MORE OUT OF YOUR CHALLENGE WITH A COACH.

GET MORE OUT OF YOUR CHALLENGE WITH A COACH.

86%
More likely to finish a challenge
9.6/10
average satisfaction score
95%
would recommend to a friend

We now offer a revolutionary way to work 1:1 with a certified trainer exclusively through our Sesh+ Subscription. Your Sesh+ Coach is available daily to help you with your fitness, nutrition and training plan. Plus, the Winter Challenge is included for FREE when you sign up for the Sesh+ Subscription, for as long as you're a subscriber.

image
Real coaching, from a real human
for your real life

Your coach will work with you throughout the challenge to ensure you reach your physical and mental goals. It’s their passion to help women become happier, healthier, stronger versions of themselves.

In general, they’ll provide you with guidance, support and accountability, but here are the details of what you can expect:

  • Faster progress with professional guidance and accountability

  • Access to tips and strategies to overcome plateaus

  • Expert advice on nutrition and exercise techniques

  • Flexibility to adapt workouts to fit your lifestyle
  • Once-weekly progress assessment, advice, and answering questions

  • Custom macro target adjustments
 
  • Custom cardio adjustments 

  • Personalized feedback on biofeedback things like sleep, digestion, stress, etc.

  • A woman who’s always rooting for you and believes in you.
for women, by women
meet our coaches
Coach Stace
Coach Stace
ISSA CP | CERTIFIED NUTRITIONIST | PRE/POST NATAL
  • iconOur favorite Canadian
  • iconPersonal chef to 3 minions
  • iconMusic playlist connoisseur
  • iconAdvocate for moving your body

Winner Highlight

before and after

Winner Highlight

Ana P.

Happy New You - First Place Winner
For the first time in years, I feel like I can be myself again. I was diagnosed with hypothyroidism and have been struggling with postpartum depression for 3 years. This challenge gave me my confidence back. As a Mom, it’s my little free time for myself and I’ve loved it!

WINNERS GET PRIZES!

5

Top Transformations

Wins $500 each AND free entry into the next challenge

5

Runners-Up

Wins Sesh merch AND free entry into the next challenge

FREQUENTLY ASKED QUESTIONS