Countdown to SUmmer
8-week program
Get lean with strategic training, cardio finishers, & core circuits 5x/week, plus 2x/week bonus mobility days. With expert-guided nutrition, gym & home options, & a supportive community to keep you accountable—your best body starts HERE.
8 Weeks
Duration
Hypertrophy + Metabolic Circuits
Training Style
7 Days
Workouts Per Week
60 min
Time Per Workout
DON'T WAIT UNTIL YOU WISH YOU'D STARTED 8 WEEKS EARLIER
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What's included:
The Programming
The training split ensures comprehensive coverage of all muscle groups while balancing strength, cardio, core, and recovery.
Weeks 1-3: Build your foundation and set the stage for growth. Weeks 4-5: Intensify your workouts to push through plateaus. Weeks 6-8: Maximize fat loss and muscle definition with advanced techniques.
Strength-focused programming for muscle growth & body composition
Day 1: Upper Body + Cardio Circuit (Back | Biceps) Develop back and arm strength with pulling movements, finishing with a high-intensity cardio circuit to elevate your metabolism.
Day 2: Lower Body + Core Circuit (Glutes | Calves | Hamstrings | Quads) Build lower-body strength with compound lifts and accessory work, ending with a targeted core circuit to enhance abdominal strength.
Day 3: Upper Body + Cardio Circuit (Shoulders | Triceps) Strengthen shoulder stability and arm endurance with pressing movements, paired with a high-intensity cardio finisher.
Day 4: Mobility (Active Rest) Stretching and joint mobility work to improve range of motion and support recovery.
Day 5: Lower Body + Core Circuit (Glutes | Calves | Hamstrings | Quads) Lower-body muscle hypertrophy paired with a challenging core routine to reinforce functional strength and stability.
Day 6: Full Body + Cardio Circuit (Glutes / Hamstrings / Biceps / Shoulders / Triceps / Chest) Focus: A total-body strength session targeting all major muscle groups, followed by high-intensity cardio to boost endurance.
Day 7: Mobility (Active Rest) Active recovery through dynamic stretches, foam rolling, and joint-focused exercises to prepare for the next training cycle.
Metabolic circuits to boost metabolism and burn fat
Metabolic Circuits
Integrated at the end of three strength training sessions per week, these 20-minute circuits include intense, multi-joint movements with minimal rest. This approach:
- Boosts metabolism: Keeps your calorie burn high for hours after your workout.
- Improves cardiovascular fitness: Supports heart health and endurance.
- Burns fat while retaining muscle: Helps achieve a lean, toned look by combining muscle engagement with fat-burning.
- Time-efficient: These quick but intense circuits ensure participants maximize their time.
Core Circuits build deep core strength and improve stability
Core Circuits
Integrated into the end of two strength training sessions per week, these 20-minute core circuits focus on developing a strong, stable core for both aesthetics and functionality. These sessions:
- Build deep core strength: Strengthen transverse abdominals, obliques, and rectus abdominis.
- Enhance posture and stability: Improves your body mechanics for better form in all exercises.
- Prevent injuries: Protects your lower back and improves balance.
- Improve mind-muscle connection: Helps participants feel more connected to their movements.
Mobility and Recovery Days for better results
5 Training Days + 2 FREE Active Rest Days Included!
On two active rest days per week, mobility work focuses on joint health, flexibility, and active recovery. Mobility training includes dynamic stretches, foam rolling, and stability exercises, which:
- Reduce muscle stiffness: Keeps the body limber and prevents tightness.
- Prevent injuries: Enhances joint stability and flexibility to minimize strain during workouts.
- Improve performance: Ensures participants can maintain optimal form during strength sessions.
we’ll overcome it.
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Real Results
Real Results
Kelsey B.
This isn’t just a fitness journey. It has truly transformed the way I see myself.
Sesh has had a profound impact on both my physical and mental health. For me, this challenge wasn’t just about losing weight, it was about rediscovering myself. It reignited a fire in me, reminding me that while my body changed post-pregnancy, my determination, grit, and love for movement are stronger than ever.
The women here are real. With real bodies, real struggles, real wins. It’s a space where you don’t have to look or be a certain way to feel seen and supported. It’s reminded me that fitness doesn’t have one look. It’s about showing up, doing the work, and honoring your own path.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Joining a Sesh challenge with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
Lost 70lbs: From Binge Eating to Freedom- Lover of the Chiefs
- Caffeinated Boy Mom, Fueled by Iced Coffee
- Founder of Sesh Running Club
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