TRANSFORMATION PROGRAMMES
THE RIGHT PROGRAMME BEATS ANOTHER RANDOM WORKOUT.
Structured home-training plans built around the result you want, the time you actually have, and the amount of support you need.
Buy any programme on its own, or get most of the complete library as part of Rise & Redefine Inner Circle membership.
*Shape Up & Shine is available separately and isn’t included in Inner Circle.
FIND YOUR PROGRAMME
WHAT DO YOU NEED RIGHT NOW?
You shouldn’t have to understand the difference between eight programme names before you’ve even started. Find the situation that sounds most like you, then see exactly what the programme is built to do.
6-WEEK TRANSFORMATION
SHAPE X-42
Best if: I want a complete six-week transformation plan.
A complete structured programme for when you want a clear plan, serious momentum and something to follow from start to finish.
8-WEEK MIND & BODY RESET
SHAPE UP & SHINE
Best if: I want to get in shape — and make staying there feel normal.
An eight-week reset combining short workouts, flexible nutrition, daily coaching and one simple Power Move each day — helping you get leaner, fitter and healthier while building habits that last beyond Week 8.
6-WEEK CUSTOM-SHAPING SYSTEM
BIKINI BODY CONSTRUCTION KIT
Best if: I want to get leaner while putting extra focus into the areas I most want to shape.
A customisable six-week training and nutrition programme that lets you choose up to two areas for extra focus — abs, waistline, bum or bingo wings — while still training your whole body.
28-DAY RESET
SHRINK & SHAPE IN 28
Best if: I want a focused month to get some momentum back.
A focused four-week programme for when you want enough structure to make meaningful progress without committing to a longer transformation.
21-DAY FAST TRACK
DROP A DRESS SIZE IN 21 DAYS
Best if: I want a clear, focused 21-day fat-loss plan and I like having a deadline.
A concentrated three-week plan combining short workouts, done-for-you nutrition and daily Power Moves — with 4-, 5- and 6-day training options to fit the week you actually have.
FLEXIBLE WORKOUT SYSTEM
4-MINUTE FIGURE FIXES
Best if: I want to know how to build a useful workout around however much time I have.
Learn a simple, reusable system for creating your own short, targeted workouts — whether you’ve got four minutes, time for a full session, or just want to add some focused work to another programme.
7-DAY FINISHING PROTOCOL
SLIM & SCULPT IN 7 DAYS
Best if: I have a specific date or event and want to look my leanest and most defined.
A highly focused final-week protocol designed for when you’ve already done the groundwork and want to sharpen the result for a particular date or event.
FREE 14-DAY KICK-START
KS14
Best if: I want to start without spending anything.
A free 14-day starting point for when you want to stop thinking about getting back on track and actually begin.
CHOOSE HOW YOU START
ONE PROGRAMME.
OR THE WHOLE TOOLBOX.
Found the programme that fits what you need right now? Brilliant. You can simply choose that programme and get started.
But if you’d rather have access to almost the entire programme library — along with ongoing workouts, nutrition support, mindset resources and the Rise Tribe community — that’s what Rise & Redefine Inner Circle is for.
Follow the programme that fits your current goal without needing a membership.
Start a 7-day free trial of Inner Circle and explore almost all of the programmes above, plus the wider Rise & Redefine membership.
*Shape Up & Shine is available separately and isn’t included in Rise & Redefine Inner Circle.
