One Hour Closer
8 week program
Our metabolic training style for One Hour Closer means focusing on time under tension and shorter rest periods, so pack that towel for the gym! This program is great for body recomposition so ditch the scale for 8-weeks and be sure to utilize your check-in photos to see your transformation. Labeled as intermediate, this program is customizable to any fitness level based on your choice of weights and resistance.
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8 Weeks
Duration
Metabolic
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Get one hour closer to your goals each sesh. Small actions lead to big changes!
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What's included:
The Programming
In One Hour Closer, we combine metabolic training and resistance work to help you burn fat, build lean muscle, and transform your body—all in just 8 focused weeks. With 4–5 challenging workouts each week, this program is designed to push your limits through shorter rest periods and time under tension while keeping you consistent and motivated.
Metabolic training forms the foundation, using high-intensity, multi-joint movements with minimal rest to maximize calorie burn and elevate your metabolism. This approach not only supports fat loss but also improves cardiovascular health and keeps your body burning calories long after your session ends.
Each week brings new challenges that help you push past plateaus, build confidence, and get one step closer to your ultimate transformation.
Week 1-3:
For the first three weeks, the split will consist of one lower body + core, one upper body + core, one upper body and two lower body days. Then, you'll be working three upper body + core and two lower body days. We'll finish out the last two weeks with two lower body, one upper body, one upper body + core, and one lower body + core. New exercises in weeks 4 and 7!
Day 1: Lower Body + Core
Focus: Hamstrings / Glutes / Calves / Core
Day 2: Upper Body
Focus: Biceps / Triceps / Delts
Day 3: Lower Body
Focus: Hamstrings / Quads / Glutes
Day 4: Upper Body + Core
Focus: Chest / Back / Biceps / Core
Day 5: Lower Body
Focus: Hamstrings / Quads / Glutes
week 4-6:
For the first three weeks, the split will consist of one lower body + core, one upper body + core, one upper body and two lower body days. Then, you'll be working three upper body + core and two lower body days. We'll finish out the last two weeks with two lower body, one upper body, one upper body + core, and one lower body + core. New exercises in weeks 4 and 7!
Day 1: Upper Body + Core
Focus: Back / Biceps / Core
Day 2: Lower Body
Focus: Hamstrings / Quads / Glutes
Day 3: Upper Body + Core
Focus: Hamstrings / Quads / Glutes
Day 4: Lower Body
Focus: Hamstrings / Quads / Glutes / Calves
Day 5: Upper Body + Core
Focus: Back / Chest / Delts / Core
week 7-8:
For the first three weeks, the split will consist of one lower body + core, one upper body + core, one upper body and two lower body days. Then, you'll be working three upper body + core and two lower body days. We'll finish out the last two weeks with two lower body, one upper body, one upper body + core, and one lower body + core. New exercises in weeks 4 and 7!
Day 1: Lower Body + Core
Focus: Hamstrings / Glutes / Calves / Core
Day 2: Upper Body
Focus: Delts / Biceps / Triceps
Day 3: Lower Body
Focus: Hamstrings / Quads / Glutes / Calves
Day 4: Upper Body + Core
Focus: Chest / Back / Core
Day 5: Lower Body
Focus: Hamstrings / Quads / Glutes
we’ll overcome it.
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Real Results
Real Results
Mary M.
When I started this challenge, I was three months postpartum, living overseas, battling chronic illness, and struggling with postpartum depression. After having three children back-to-back and living a nomadic lifestyle, I had completely neglected my body. I had lost nearly all my muscle. I felt the stress of it all catching up to me, and I knew it was time to take back control and create a routine that prioritized my health. For the first time, I focused on consistently fueling my body with the nutrients it needed.
There were moments when I wanted to quit, but I didn’t. I persevered—and now I feel healthy, strong, and proud of what I’ve accomplished. I’m grateful for the way this program has transformed not only my body but also my mindset. It reminded me that my body is capable of more than I imagined, and that I’m stronger than the challenges I’ve faced.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
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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. Working 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
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