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The Rebrand Challenge

The Rebrand Challenge

Welcome to the Rebrand Challenge!

Over the next 4 weeks, you’ll follow our signature split of 3x full body workouts per week and staying active on the days in between. With the option to choose from pilates, running, or mobility – it’s time to rebrand your routine by matching your movement to your energy.

WHAT YOU WILL ACHIEVE
By completing the Rebrand Challenge, you can expect to:

✓ Sculpt a strong and lean physique
✓ Energize your body and mind
✓ Discover a fitness routine that supports whole body health including: appetite regulation, metabolism, and quality sleep

WHO IS IT FOR
The Rebrand Challenge is for you if:

✓ You’re ready to work smarter, not harder with your fitness routine
✓ You want workouts that feel energizing, not punishing to your body
✓ You value longevity and are looking for a holistic split that blends: strength, stability, mobility, and cardiovascular fitness
✓ You’re willing to delay gratification to hold the long term vision

TRAINING STYLES
Throughout the Rebrand Challenge you will complete 3x full body workouts per week and choose from pilates, running, or mobility on the days in between.

WORKOUT DURATION
Throughout the Rebrand Challenge you will explore a variety of activities including:

Full body workouts, 3x per week: 30-50 minutes each

Optional pilates, running, and mobility on the days in between

Pilates and mobility sessions will be 15-20 minutes each, while runs will vary in length depending on your ability.

DIFFICULTY
The Rebrand Challenge is suitable for all levels. With modifications provided for more advanced movements and the option to choose from pilates, running, or mobility on the days in between.

This challenge is designed to adapt no matter your energy or where you are on your fitness journey.

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 very light set of dumbbells (1-3 lbs)*
-1 light set of dumbbells (5-10 lbs)
-1 heavy set of dumbbells (15-30 lbs)
-Non-slip resistance bands (get ours 50% off here)
-Exercise mat

*NOTE: if you don’t have a set of very light dumbbells, these can easily be swapped for a set of cans from your pantry.

Learn more about the challenge here: https://theteamplans.com/products/rebrand-challenge

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OPTIONAL MOVEMENT:

Match your movement to your energy with the option to choose from pilates, running, or mobility on the days in between. Think of full body workouts as your “non-negotiables” and everything else as optional.

By giving yourself flexibility, you’ll learn to better listen to your body and adapt your training to your needs.

RUNNING:

If you’re new to running, we recommend following the First 5k Guide here: https://theteamplans.vhx.tv/first-5k-guide.

Otherwise, feel free to follow your own programming on the days in between.

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The Rebrand Challenge
  • WEEK 1 SCHEDULE
    WEEK 1 SCHEDULE
    35.8 KB

    WEEK 1 SCHEDULE

    35.8 KB

  • Flow State Full Body
    34:18
    Flow State Full Body

    Flow State Full Body

    34m | Intermediate

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

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

  • Combo Burn Upper Body Pilates
    17:29
    Combo Burn Upper Body Pilates

    Combo Burn Upper Body Pilates

    17m | Beginner to Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Unwind Your Upper Mobility
    14:59
    Unwind Your Upper Mobility

    Unwind Your Upper Mobility

    15m | Intermediate

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

    Equipment Needed:
    N/A

  • Practice Makes Perfect Conditioning
    34:09
    Practice Makes Perfect Conditioning

    Practice Makes Perfect Conditioning

    34m | Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Abundantly Booty Pilates
    17:13
    Abundantly Booty Pilates

    Abundantly Booty Pilates

    17m | Beginner

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

    Equipment Needed:
    Team Bands (optional)

  • Purpose Flow Hip Mobility
    17:04
    Purpose Flow Hip Mobility

    Purpose Flow Hip Mobility

    17m | Beginner to Intermediate

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

    Equipment Needed:
    N/A

  • Full Energy Full Body
    40:07
    Full Energy Full Body

    Full Energy Full Body

    40m | Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs)

  • Pilates Arms & Upper Sculpt
    17:12
    Pilates Arms & Upper Sculpt

    Pilates Arms & Upper Sculpt

    17m | Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Flow Moving Mobility
    26:58
    Flow Moving Mobility

    Flow Moving Mobility

    27m | Beginner to Intermediate

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

    Equipment Needed:
    N/A

  • WEEK 2 SCHEDULE
    WEEK 2 SCHEDULE
    40.2 KB

    WEEK 2 SCHEDULE

    40.2 KB

  • Strength Flow Full Body
    37:24
    Strength Flow Full Body

    Strength Flow Full Body

    37m | Intermediate

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

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

  • Pilates Arm & Upper Sculpt
    15:20
    Pilates Arm & Upper Sculpt

    Pilates Arm & Upper Sculpt

    15m | Beginner to Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Reach & Release Upper Mobility
    17:11
    Reach & Release Upper Mobility

    Reach & Release Upper Mobility

    17m | Intermediate

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

    Equipment Needed:
    N/A

  • Build Your Engine Full Body
    34:35
    Build Your Engine Full Body

    Build Your Engine Full Body

    35m | Intermediate

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

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

  • Get Down & Go Glutes
    14:06
    Get Down & Go Glutes

    Get Down & Go Glutes

    14m | Beginner

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

    Equipment Needed:
    Team Bands (optional)

  • Slow & Low Mobility
    20:33
    Slow & Low Mobility

    Slow & Low Mobility

    21m | Intermediate

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

    Equipment Needed:
    N/A

  • Full Body Fusion Burn
    39:57
    Full Body Fusion Burn

    Full Body Fusion Burn

    40m | Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs)

  • Push Your Plank Pilates
    21:42
    Push Your Plank Pilates

    Push Your Plank Pilates

    22m | Intermediate

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

    Equipment Needed:
    N/A

  • Grateful Body Mobility
    30:10
    Grateful Body Mobility

    Grateful Body Mobility

    30m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • WEEK 3 SCHEDULE
    WEEK 3 SCHEDULE
    124 KB

    WEEK 3 SCHEDULE

    124 KB

  • Fly By Full Body
    30:58
    Fly By Full Body

    Fly By Full Body

    31m | Intermediate

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

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

  • Posture Flow Pilates
    17:49
    Posture Flow Pilates

    Posture Flow Pilates

    18m | Beginner to Intermediate

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

    Equipment Needed:
    N/A

  • Rib Fix Mobility
    16:26
    Rib Fix Mobility

    Rib Fix Mobility

    16m | Beginner to Intermediate

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

    Equipment Needed:
    N/A

  • Cruise Through Conditioning
    34:21
    Cruise Through Conditioning

    Cruise Through Conditioning

    34m | Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • No Mercy Hips & Glutes Pilates
    17:16
    No Mercy Hips & Glutes Pilates

    No Mercy Hips & Glutes Pilates

    17m | Beginner to Intermediate

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

    Equipment Needed:
    Team Bands (optional)

  • Grounded Lower Mobility
    12:30
    Grounded Lower Mobility

    Grounded Lower Mobility

    12m | Beginner

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

    Equipment Needed:
    N/A

  • Top To Bottom Pilates Burn
    35:35
    Top To Bottom Pilates Burn

    Top To Bottom Pilates Burn

    36m | Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs) (optional), Team Bands (optional)

  • Twist & Shout Sculpt
    20:21
    Twist & Shout Sculpt

    Twist & Shout Sculpt

    20m | Intermediate

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

    Equipment Needed:
    N/A

  • Flip The Switch Mobility
    27:44
    Flip The Switch Mobility

    Flip The Switch Mobility

    28m | Intermediate

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

    Equipment Needed:
    N/A

  • WEEK 4 SCHEDULE
    WEEK 4 SCHEDULE
    116 KB

    WEEK 4 SCHEDULE

    116 KB

  • DAY 22
    DAY 22
    105 KB

    DAY 22

    105 KB

  • DAY 23
    DAY 23
    109 KB

    DAY 23

    109 KB

  • DAY 24
    DAY 24
    100 KB

    DAY 24

    100 KB

  • DAY 25
    DAY 25
    106 KB

    DAY 25

    106 KB

  • DAY 26
    DAY 26
    109 KB

    DAY 26

    109 KB

  • DAYS 27 & 28
    DAYS 27 & 28
    166 KB

    DAYS 27 & 28

    166 KB

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