6-WEEK CHALLENGE – 30 min a day

6-WEEK CHALLENGE – 30 min a day

2 Seasons

This challenge will fast track your training and boost your fitness. Grow lean muscle and reduce body fat working out for less than 30 minutes a day. Lead by Rachael Newsham, Program Director BODYCOMBAT & SH’BAM. Download your challenge pack below. Choose from equipment or no equipment versions using the drop-down option below. If you don't have any equipment, CXWORX can still be done using body weight only. Get more advice on this from Kylie Gates in the ‘No equipment no problem’ video below.

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6-WEEK CHALLENGE – 30 min a day
  • CXWORX #33 30 min

    Episode 1

    CXWORX 33
    Duration: 28 minutes
    Equipment: Resistance Band, Weight Plates
    Presenters: Dan Cohen, Corey Baird, René Vogel, Rachael Ayre

    1. WARMUP
    Craving performed by Umpire Intellect made famous by Røse feat. Rachel K Collier
    MOVES: Alternating Leg Lift, Cross Crawl, Double Pulse Cross Cr...

  • BODYATTACK #105 30 min

    Episode 2

    BODYATTACK 105
    Duration: 35 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Bevan James Eyles, George Inwood

    1. WARMUP
    Out Of This Town performed by Hoover Lake made famous by Hardwell & Vinai feat. Cam Meekins
    Moves: Bounce & Arm Combo, Run & Bounce Combo, Walk To Plank Combo
    2. MIXE...

  • CXWORX #31 30 min

    Episode 3

    CXWORX #31
    Duration: 29 mins
    Equipment: resistance band, weight plates, yoga mat (optional)
    Presenters: Corey Baird, Erin Maw, Dan Cohen

    1. WARMUP
    New Rules performed by Kasia Is Back made famous by Dua Lipa
    MOVES: C-Crunch Stagger, Alternating Single Leg Lift, Oblique Twist Combo, Single...

  • BODYCOMBAT #74 30 min

    Episode 4

    BODYCOMBAT 74
    Duration: 33 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham, Erin Maw, Marlon Woods, Tauvaga Siolo

    1A. UPPER BODY WARMUP
    Rich Boy performed by Extra AF made famous by Galantis
    MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, U...

  • LES MILLS GRIT #31 Cardio

    Episode 5

    LES MILLS GRIT #31 Cardio
    Duration: 30 minutes
    Equipment: None required
    Presenters: Bas Hollander, Kayla Atkins-Gordine, Erin Maw

    1. WARM-UP
    Sunrise performed by Lime Cover made famous by Childish Gambino
    Moves: Run OTS, Twist, Knee Lift, Squat Jack, High Knee Run, Ladder Run, Squat Burpee
    2. AM...

  • CXWORX #36 30 min

    Episode 6

    CXWORX 36
    Duration: 29 minutes
    Equipment: Resistance Band, Weight Plate
    Presenters: Lunar Lu, Diana Archer Mills, Dan Cohen, Corey Baird, René Vogel

    1. WARM UP
    Bug A Boo performed by B List made famous by Joe Stone
    Moves: Alternating Single Leg Lift, Crunch, Hip Bridge with Alternating Heel Lif...

  • BODYCOMBAT #73 30 min

    Episode 7

    BODYCOMBAT 73
    Duration: 33 minutes
    Equipment: none required
    Presenters: Dan Cohen, Rachael Newsham, Erin Maw, Caley Jack, Eduard Zalar, Reagan King

    1A. UPPER BODY WARMUP
    What Is Love 2016 performed by Blue Outcast made famous by Lost Frequencies
    MOVES: Front Stance, Combat Stance, Walking...

  • BODYATTACK #101 30 min

    Episode 8

    BODYATTACK 101
    Duration: 32 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Romain Prévédello, Ben Main, Amy Styles, Maxime Vigeant, Xavier Gallais

    1. WARMUP
    Unite (Radio Edit) performed by Woodman Prophecy made famous by Thesuspect
    MOVES: Bounce, Step Touch, Side-Step Lu...

  • LES MILLS GRIT #28 Cardio

    Episode 9

    LES MILLS GRIT 28 Cardio
    Duration: 30 minutes
    Equipment: none required
    Presenting Team: Erin Maw, Ben Main, Sisley Pan

    1. WARMUP
    Run Wild performed by Thutmose & NoMBe
    MOVES: Jog/Run with Heels Up, High Knee Run, Burpee, Lateral Skater, Lateral Skater with Knee Lift
    2. LADDER
    Heater performed by...

  • BODYFLOW #85 Strength

    Episode 10

    BODYFLOW 85 Strength
    Duration: 32 minutes
    Equipment: Yoga Mat
    Presenters: Dr Jackie Mills, Diana Archer Mills
    Filmed in South Island, New Zealand

    1A. SUN SALUTATIONS
    Happy Man performed by Lost Lava made famous by Jungle
    Moves: Extended Mountain Pose, Forward Fold, Down Dog, Plank Pose, Crocodi...

  • BODYCOMBAT #80 30 min

    Episode 11

    BODYCOMBAT 80
    Duration: 33 minutes
    Equipment: None required
    Presenters: Dan Cohen, Rachael Newsham
    Filmed in South Island, New Zealand

    1. UPPER BODY WARMUP
    Bashment Ting performed by Follow Your Heart made famous by Rob & Jack x Sanjin
    Moves: Combat Stance, Upper Cut, Jab, Parry, Hook

    2. LOW...

  • CXWORX #35 30 min

    Episode 12

    CXWORX #35 30 min
    Duration: 28 minutes
    Equipment: Weight Plates, Resistance Band, Weight Plate
    Presenters: Diana Archer Mills, Dan Cohen, Corey Baird

    1. WARMUP
    Letting Go performed by Wave Dance made famous by Sean Kingston feat. Nicki Minaj
    Moves: Double Leg Lift, C-Crunch Combo, Oblique Leg D...

  • LES MILLS GRIT #29 Cardio

    Episode 13

    LES MILLS GRIT #29 Cardio
    Duration: 29 minutes
    Equipment: None required
    Presenters: Bas Hollander, Ben Main

    1. WARMUP
    Up On Your Feet performed by Robyn Wood made famous by Robyn Wood
    Moves: Squat, Double Squat Pulse & Jump Combo, Squat Burpee, High Knee Run
    2. COMBINATION DROP SET
    Put Your Han...

  • CXWORX #30 30 min

    Episode 14

    CXWORX 30
    Duration: 28 min
    Equipment: resistance band, weight plate.
    Presenter team: Dan Cohen, René Vogel, Justin Riley, Kristin Andersson, Elin Hellström

    1. WARMUP
    Instruction performed by Cold Dynamite made famous by Jax Jones feat. Demi Lovato & Stefflon Don
    MOVES: Crunch, C-crunch, C...

  • BODYATTACK #97 30 min

    Episode 15

    BODYATTACK 97
    Duration: 36 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Ben Main, Bevan James Eyles, Nikki Schultz, Jeremiah Evans.

    1. WARMUP
    My Way performed by Sometimes I Lie made famous by Hollywood Hustlers
    MOVES: Bounce, Double Bounce, Run, Step Touch, Side Step L...

  • LES MILLS GRIT #26 Cardio

    Episode 16

    LES MILLS GRIT 26 Cardio
    Duration: 30 mins
    Equipment: none required
    Presenters: Romain Prévédello, Andy Parrish, Erin Maw

    1. WARMUP
    Eternal Bliss performed by TAG
    MOVES: Jog OTS, Double Hop, High Knee Run, Jump Jack, Squat Burpee, Pushup, Mountain Climber, Jumping Lunge
    2A. TRI SETS
    Wh...