Welcome to the
Can you believe it is almost 2025? where did this year go!?
If 2024 wasn't the best year for your health and fitness don't worry! We are going to make 2025 your best year yet.
That is why we have created this new challenge, bigger and better! We want to help and encourage you to get started strength training the right way. Last year's challenge was a great success and we received great feedback from it, however we also heard the challenges some participants were facing.
The most common one was that because they were complete beginners, the workouts were a bit too difficult to follow and even though we tried to support as much as possible some people fell off the wagon before the finish line. So we are giving access to our coaching platform for easy access to your workouts. At the same time some participants wished it was a little bit longer so this year we have a 9 week training program instead of 6!.
So this year we are going to ensure you can follow through by giving you access to Coach RX, our coaching app. When you purchase the program for the challenge, an account will automatically be created in the platform and you will be able to see the program's workouts with instructional videos for each exercise, log your results, track your progress and much more.
If that wasn't enough, we are giving you the option to upgrade your plan and add a 1to1 personal training session with us at our gym. This way we can go through the program with you, teach you the right technique for all the exercises and answer any questions you may have.
We will guide you along the way you along via direct messaging (WhatsApp or via the app).
THE PROGRAM
The Onset Strength Bands Only Intro to Strength is a beginner program designed for busy people that want to get started in strength training but struggle to find the time to get to the gym, want to build their confidence before signing up to one or simply prefer to workout at home with minimal equipment.
Resistance bands are a great tool to apply resistance to exercises, they are easy to use, versatile and take virtually no space at all. They are also great to learn movement mechanics while minimising risk of injury as the user can easily adjust the resistance and there are not heavy plates or dumbbells to be handled or picked up from the floor.
The program is divided in 3 phases:
PHASE 1 (weeks 1-3) - Muscle endurance and movement pattern acquisition - In this phase you will practise the movements with the bands guided by instructional videos within the workout itself on the app. These are not meant to be very intense workouts, just enough to feel your muscles contracting and learn the techniques.
PHASE 2 (weeks 4-6) - Muscle endurance and strength - workouts are virtually the same as Phase 1, however the aim here is to add some intensity to the workout by either using a heavier band, add 2 or 3 repetitions or add another set/round ot what you were doing on phase 1. **During Phases 1 & 2, you can chose to perform the workouts in a circuit manner (one exercise after the other with minimal rest after you complete them all) or in a traditional strength training fashion where you perform the prescribed number of sets of each exercise with rest in between and then move on to the next exercise.
PHASE 3 (weeks 7-9) - Strength and hypertrophy - On the last phase, we suggest moving to a traditional strength training way of going through the workouts if you weren't already. It should look like this: Exercise 1- Set1-Rest-Set2- Rest-Set3- Rest Exercise 2- Set1-Rest-Set2- Rest-Set3- Rest And so on.
You should aim to use heavier bands or add more resistance to the ones you were using if you still can't move up on certain exercises.
By the end of week 9, you should see significant progress on the way you feel and look, always considering you have been taking care of your diet alongside the workouts.
PRIZES!!
Reseve your Spot!
We have limited spaces for this challenge, by filling up the form below you reserve your spot and you will receive a link to your email to complete your purchase. Once you have made your payment you will gain access to the Coach RX platform to view and follow all your workouts!