Our workouts have been developed for women of all ages, whether you are new to fitness or have been working out your entire life. This challenge is for professional women, busy moms, women just stepping into fitness, athletes, women making a lifestyle change or those wanting to maintain a healthy lifestyle and boost their energy and confidence.  All you need to do is make sure you’re in good health, have no current injuries and have complete clearance from your doctor.

This is why we created this challenge. We wanted to help women see results from the comfort of their homes. Each workout is adjustable to your level and can be tailored to your capabilities.
You can modify any exercise by increasing or decreasing intensity. Start where you’re comfortable, go slow, and before you know it, you’ll feel stronger and more confident than ever!

That’s great! We’re excited for you to challenge yourself even more and take your results to the next level.

We created this challenge with the busy woman in mind! You'll incorporate some form of exercise into your routine 6 days a week. Don’t worry though, four of your weekly workouts are only 5 minutes in length, the other two require just 20 minutes of your time.

The workouts range from 5-20 minutes each, rest time included. You can complete these workouts anytime throughout the day.

The daily workouts are a healthy mix of strength training, Barre, cardio (no running required) and yoga.

The 28-Day Sofa to Sensational Challenge contains four phases of progressive training, meaning you will follow the same video workouts for a week before moving on to the next phase. Each phase builds on the previous and challenges your body in a different way so you effectively build muscle and burn fat.

Light weights (1-3 lbs.) are used in some of the videos and will maximize your results. They are strongly recommended but not absolutely necessary. If you cannot purchase a set of light weights, consider using two household items, such as water bottles or bags of rice, instead.

While you have access to nutritional tips and actionable weekly steps, this guide does not include a meal plan. This was done intentionally because everyone’s situation, meal preferences and time constraints are different. Instead of a strict plan, you’ll gain knowledge through simple strategies you can incorporate to make a real food lifestyle work for you and your family – not someone else's.

You will receive an email with a link to log into the program. The link will only be available to you and cannot be shared. You will also receive a video walk-through of how to view the challenge on your computer and other devices.

Both include FfL workouts. The 28-Day Sofa to Sensational Challenge is a 28-day Barre-inspired challenge with full-length videos.

The fitness cycle programs offer high intensity circuit training (quick, intense bursts of exercise, followed by short, sometimes active, recovery periods) with written and full-length videos.

Because you have instant access to all digital downloads, there are no refunds or returns.