Challenge Vault – Exercise Plans

Challenge HomeHome


Help and SupportSupport

NutritionEating Plans


Training PlansExercise

Hi Challenger!

Welcome to your challenge exercise plans page.

Here you can download any of the exercise plans we have to help you on your 8-week challenge.

Keep in mind, these plans are completely optional. So if you already have your own plan sorted out or just want to do your own thing then feel free to do that instead.

We have tried to cater for a variety of different exercise capabilities preferences, so please select the one that is the most appropriate to you. We have offered you plans to help you train at home, at the gym and have added swimming, running and cycling plans if that is more your interest.

Our exercise plans are put together by Craig Brown (owner of CSB Body Fusion), Ashley Galliard (sports scientist and owner of Galliard’s Fitness) and Jandre de Beer (sports scientist and our resident supplement expert).



Plans are distinguished between gym plans and home workout plans as well as level of experience so that you can choose what works best for you.

All of the plans come with instructions on how to customise your plan to meet your specific needs. Keep in mind that physical exercise is incredibly personal and what is best for one person might not be best for another. Sometimes a bit of trial and error is needed – that is why we suggest giving yourself a “trial week” with your exercise plan before officially starting your challenge.




Strength and Cardio

Cardio / High Intensity Interval Training (HIIT) 




Strength and Cardio

Plans by Craig Brown of CSB Bodyfusion:


  • Exercise Glossary with instructions for each exercise used in the various plans
    [Download Glossary]
  • Absolute Beginner Plan (if you are brand new to the gym or very inexperienced)
    [Download Plan]
  • Beginner Plan (if you have less than 1 year of consistent training experience)
    [Download Plan]
  • Intermediate/Advanced Plan (if you have at least 1 year of consistent training experience)
    [Download Plan]
Strength and Cardio

Plans by Sleekgeek Head Sport Scientist Ashley Galliard:

Strength and Cardio

Plans by Jandre de Beer, Sport Scientist and founder of Fitness101. 

Cardio /High Intensity Interval Training (HIIT)

PLUS: Be sure to check out Ashley Galliard’s and Jandre de Beer’s bonus resources in your Challenge Vault Resources section.




These are bonus plans that our friends at Exercise Solutions have provided for anyone here looking to improve their running, swimming, or cycling.








Exercising can be really daunting, especially if you haven’t done it for a long time or find yourself too overweight / unfit to even get started again.

Not to worry, here is a great article by LifeHacker on How to Start Exercising When You’re Already Overweight that gives some fantastic advice on what small steps you can take. Remember, something is always better than nothing. If you aren’t working out you should at least be getting some walking of some kind in.

Mark Sisson also makes some good suggestions in his article on When All You Want to do is Sit on the Couch.