Hey Girls!

This is a 6-week training and nutrition programme designed for busy women, especially those working long or irregular shifts, who want to build muscle, lose body fat and create real, sustainable change.

What you will be doing:

4 Structured Strength Sessions Per Week

The foundation of this programme is resistance training. Because building muscle is the key to:

• Sculpting your shape

• Increasing metabolic efficiency

• Improving long-term fat loss

• Enhancing strength and performance

• Supporting hormonal health

Each week includes 4 focused sessions designed to:

• Build strong glutes, legs and upper body

• Improve core strength and posture

• Progressively overload safely

• Fit around demanding work schedules

Sessions are efficient, purposeful and designed for busy women.

Optional Cardio Guidance

Cardio is included strategically for those looking to lose weight or body re-comp:

You’ll receive guidance on:

• When to include it

• How much is effective

• How to adjust around long shifts

• How to use it differently for fat loss vs performance

Nutrition That Matches Your Goal

You'll learn how to calculate your own calorie and macro targets based on your specific goal:

• Fat loss

• Recomposition (build muscle + lose fat)

• Muscle gain

• How to make this sustainable long term

Meal plan recommendations are included for structure and ideas — but flexibility is encouraged.

Challenge details:

Start date: 6/3/2026

End date:

One time purchase - lifetime access

Open to participants worldwide

This programme is for you if:

✔ You work long or irregular hours

✔ You’re tired of extreme dieting

✔ You want to build shape, not just “get smaller”

✔ You want clear structure instead of guessing

If you've been looking for a reason to lock in and start working on yourself for you - then this is it!

Let's smash it together!

Fitnesswithkals