The Team Plans

The Renew You Challenge

The Renew You Challenge

Welcome to the Renew You: Pilates x Strength Challenge!

Refresh your routine and reconnect with your body as we combine strength with pilates for 6 weeks of real time workouts.

WHAT YOU WILL ACHIEVE
By completing the Renew You Challenge you can expect to:
✓ Sculpt a strong and balanced physique
✓ Unlock a new awareness around your deep core and pelvic floor muscles
✓ Discover a realistic routine that you can stick with consistently
✓ Create healthy habits around daily movement

WHO IS IT FOR
The Renew You Challenge is for you if:
✓ You’re struggling with consistency and want to create a realistic routine
✓ You’re bored of your workouts and want to renew your love of training
✓ You want to explore pilates & other styles of training without giving up weightlifting
✓ You enjoy the accountability of working out in real time, as a team
✓ You’re ready to learn breathing techniques to activate your deep core fully
✓ Are new to The Team Plans and are looking for an affordable way to start!

TRAINING STYLES
Throughout the Renew You Challenge you will explore a variety of training techniques, including:
-Full body weight training
-Pilates-inspired core, glute, and sculpt workouts
-Deep core and pelvic floor-focused exercises
-Dynamic mobility flows
Plus optional activities to get your body moving!

WORKOUT DURATION
Throughout the Renew You Challenge, you will complete three full body workouts per week with optional activities on the days in between. Workouts will vary from 15-45 minutes each.

DIFFICULTY
The Renew You Challenge is suitable for all levels. With modifications for the fitness newbie, but enough variety to challenge the most experienced weightlifting girlie.

EQUIPMENT NEEDED
This challenge includes a combination of dumbbell-only and bodyweight workouts that can be completed at home or in a gym. We recommend having access to:

-1 lighter set of dumbbells (5-10 lbs)
-1 heavier set of dumbbells (15-30 lbs)
-Non-slip resistance bands (get ours here)
-Bench / box / or stable piece of furniture 1-2’ off the ground
-Exercise mat

Learn more about the challenge here: https://theteamplans.com/pages/renew-you

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The Renew You Challenge
  • WEEK 1 SCHEDULE
    WEEK 1 SCHEDULE
    46.6 KB

    WEEK 1 SCHEDULE

    46.6 KB

  • Super Sweaty Full Body Conditioning
    36:45
    Super Sweaty Full Body Conditioning

    Super Sweaty Full Body Conditioning

    37m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Fat Burning | Endurance | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Twist & Sculpt Bodyweight Core
    10:46
    Twist & Sculpt Bodyweight Core

    Twist & Sculpt Bodyweight Core

    11m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    N/A

  • Full Body Pilates Stability Sculpt
    45:11
    Full Body Pilates Stability Sculpt

    Full Body Pilates Stability Sculpt

    45m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • You As(k)ed For It Glutes
    20:00
    You As(k)ed For It Glutes

    You As(k)ed For It Glutes

    20m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core | Glutes

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Full Service Full Body
    41:13
    Full Service Full Body

    Full Service Full Body

    41m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Team Bands

  • Power Pilates Intensity
    44:54
    Power Pilates Intensity

    Power Pilates Intensity

    45m | Intermediate

    Works Well For:
    Fat Burning | Endurance | Stability & Balance | Abs & Core

    Equipment Needed:
    N/A

  • Mobility Move
    21:13
    Mobility Move

    Mobility Move

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • WEEK 2 SCHEDULE
    WEEK 2 SCHEDULE
    46.5 KB

    WEEK 2 SCHEDULE

    46.5 KB

  • Full Body Fusion Burn
    37:46
    Full Body Fusion Burn

    Full Body Fusion Burn

    38m | Intermediate

    Works Well For:
    Muscle Building | Fat Burning | Endurance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Deep Core Climb
    30:02
    Deep Core Climb

    Deep Core Climb

    30m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • Pilates Precision Sculpt
    40:10
    Pilates Precision Sculpt

    Pilates Precision Sculpt

    40m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-10 lbs), Team Bands

  • Slow Build & Burn: Glutes
    22:30
    Slow Build & Burn: Glutes

    Slow Build & Burn: Glutes

    23m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Glutes

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Full Body Strength & Sculpt Fusion
    44:00
    Full Body Strength & Sculpt Fusion

    Full Body Strength & Sculpt Fusion

    44m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (5-10 lbs)

  • Pilates Intensity Core
    27:34
    Pilates Intensity Core

    Pilates Intensity Core

    28m | Intermediate

    Works Well For:
    Strength Training | Fat Burning | Endurance | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    N/A

  • Pelvic Relaxation Routine
    21:44
    Pelvic Relaxation Routine

    Pelvic Relaxation Routine

    22m | Beginner

    Works Well For:
    Mobility & Flexibility | Pelvic Floor | Recovery

    Equipment Needed:
    N/A

  • WEEK 3 SCHEDULE
    WEEK 3 SCHEDULE
    46.1 KB

    WEEK 3 SCHEDULE

    46.1 KB

  • Full Body Conditioning Countdown
    33:44
    Full Body Conditioning Countdown

    Full Body Conditioning Countdown

    34m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Fat Burning | Endurance | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Energizing Upper Body Mobility
    12:06
    Energizing Upper Body Mobility

    Energizing Upper Body Mobility

    12m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Busy Body Pilates
    44:32
    Busy Body Pilates

    Busy Body Pilates

    44m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • Pilate Mommy Glutes
    36:54
    Pilate Mommy Glutes

    Pilate Mommy Glutes

    37m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands

  • Full Body Burner
    32:37
    Full Body Burner

    Full Body Burner

    33m | Intermediate

    Works Well For:
    Muscle Building | Fat Burning | Endurance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Upper Body Align & Sculpt
    35:47
    Upper Body Align & Sculpt

    Upper Body Align & Sculpt

    36m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • Full Body Recovery Mobility
    27:43
    Full Body Recovery Mobility

    Full Body Recovery Mobility

    28m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • WEEK 4 SCHEDULE
    WEEK 4 SCHEDULE
    46.4 KB

    WEEK 4 SCHEDULE

    46.4 KB

  • Functional Core-Focused Full Body
    30:48
    Functional Core-Focused Full Body

    Functional Core-Focused Full Body

    31m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box

  • Power Flow Core
    27:09
    Power Flow Core

    Power Flow Core

    27m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    N/A

  • Mega Mat Pilates
    45:03
    Mega Mat Pilates

    Mega Mat Pilates

    45m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-10 lbs), Team Bands

  • Pelvic Reset Mobility
    17:23
    Pelvic Reset Mobility

    Pelvic Reset Mobility

    17m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Full Body Strong & Sculpt
    47:39
    Full Body Strong & Sculpt

    Full Body Strong & Sculpt

    48m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Box

  • Pilates Intensity Abs
    34:56
    Pilates Intensity Abs

    Pilates Intensity Abs

    35m | Intermediate

    Works Well For:
    Strength Training | Fat Burning | Endurance | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Light dumbbells (5-10 lbs), Team Bands

  • Just Go Flow
    14:51
    Just Go Flow

    Just Go Flow

    15m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • WEEK 5 SCHEDULE
    WEEK 5 SCHEDULE
    46.8 KB

    WEEK 5 SCHEDULE

    46.8 KB

  • Form & Function Full Body
    42:13
    Form & Function Full Body

    Form & Function Full Body

    42m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs)

  • Quickie Mobility
    12:00
    Quickie Mobility

    Quickie Mobility

    12m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • All Out All Over Pilates
    40:10
    All Out All Over Pilates

    All Out All Over Pilates

    40m | Intermediate to Advanced

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • Pilate Mommy Glutes 2
    29:27
    Pilate Mommy Glutes 2

    Pilate Mommy Glutes 2

    30m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands

  • Single Side Circuit Sculpt
    46:25
    Single Side Circuit Sculpt

    Single Side Circuit Sculpt

    46m | Intermediate to Advanced

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Team Bands

  • Lower Body Lean & Lengthen Sculpt
    36:12
    Lower Body Lean & Lengthen Sculpt

    Lower Body Lean & Lengthen Sculpt

    36m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Box

  • Happy Hips Mobility
    36:02
    Happy Hips Mobility

    Happy Hips Mobility

    36m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • WEEK 6 SCHEDULE
    WEEK 6 SCHEDULE
    45.9 KB

    WEEK 6 SCHEDULE

    45.9 KB

  • Lil Bit of Everything Full Body
    30:29
    Lil Bit of Everything Full Body

    Lil Bit of Everything Full Body

    31m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands

  • Upper Body Opener
    13:06
    Upper Body Opener

    Upper Body Opener

    13m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Full Body Standing Sculpt
    42:56
    Full Body Standing Sculpt

    Full Body Standing Sculpt

    43m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • HKG Pilates
    37:36
    HKG Pilates

    HKG Pilates

    38m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Team Bands

  • Full Body Fusion Pilates
    43:29
    Full Body Fusion Pilates

    Full Body Fusion Pilates

    43m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Team Bands, Box

  • Deep Core Dive
    33:42
    Deep Core Dive

    Deep Core Dive

    34m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    N/A

  • Functional Mobility Move
    28:32
    Functional Mobility Move

    Functional Mobility Move

    29m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

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