6 Week transformation Challenge
A results-driven programme designed for busy adults 40+. Money back, guaranteed if you don't get results.
- Lose 10–20lbs
- Drop a dress size
- Regain energy, confidence
- Feel like yourself again
All in just 6 weeks.
Our Next Transformation Challenge Starting Monday 20th July.
- No extreme diets.
- No complicated workouts.
- Just simple coaching, structure, and support.
How Our Six-Week Challenge Works
Six steps, six weeks, real results. From your first consultation to your final progress review, here's exactly what happens and when
Step 1: Initial Consultation
Your initial consultation, before anything else, we sit down with you properly. We record your starting metrics, weight, body fat, muscle mass, measurements. We take progress photos. We learn about your lifestyle schedule and the things that have got in the way before we set your short-term goals for the six weeks and your long-term vision. Everything that follows is built around this conversation.
Step 2: Your Personalised Plan
Your personal plan lands in your inbox. Before the programme begins, you'll receive your personal nutrition plan. You'll know exactly what to do from day one, no guessing, no last-minute stress. You'll have time to review everything, ask questions, and make sure the plan actually fits your schedule and lifestyle
Step 3: Start Training
Training begins. 3x 45 minute coach-led sessions per week. You'll choose the session times that work best for your schedule. A coach guides you through every workout, making sure each session is safe, effective, and suited to your ability level. You're never left to figure it out alone. Every session builds on the last.
Step 4: Weekly Progress Tracking
Weekly body scans and coach check-ins. Every week, you'll get a body scan to track body fat, muscle development, and overall progress. If you're on track, brilliant. If adjustments are needed, we'll make them quickly so nothing slows you down. You'll also get weekly check-ins from your coach to keep you motivated, accountable, and consistent.
Step 5: Halfway Assessment
Halfway - celebrate and recalibrate. At the midpoint, we review your metrics, celebrate how far you've come, and make any adjustments needed for the final three weeks. You'll leave this session with a clear focus for the home straight.
Step 6: Final Results & Next Steps
Your final body scan and a full progress review. You'll clearly see the improvements in your fitness and body composition side by side with where you started. We'll discuss ongoing coaching options if you want to keep building on your results. Most people do.
Who This Program Is For
You're a busy parent who's lost themselves in daily grind.
You used to be fit and want to find your way back.
You're nervous about walking into a gym.
You don't need to be fit to start.
Our coaches will adapt everything to your current ability and experience.
This challenge is designed for people who want to:
- Lose body fat and improve their fitness.
- Drop 10–20 pounds.
- Get back into training after time away.
- Find a gym where they actually feel like they belong.
- Have structure, accountability, and expert guidance.
- Commit to training three times per week for six weeks.
This Program May Not Be Right For You If:
- You’re looking for a quick fix or crash diet.
- You cannot commit to three training sessions per week.
- You prefer to train alone without coaching or support.
The people who get the best results are those who show up, stay consistent, and follow the plan.
Why Most People Struggle to Get Results
Most people don’t fail because they lack motivation.
They struggle because they lack structure, accountability, and guidance.
Common problems include:
• Not knowing what workouts to do
• Following restrictive diets that are impossible to maintain
• Losing motivation after a few weeks
• Training inconsistently without a clear plan
Our six-week program solves all of these:
• A clear training structure.
• A personalised nutrition plan.
• Weekly progress tracking.
• Coaching support throughout.
- No guesswork, just a clear system with expert support.
What You’ll Get
When you join the program you’ll receive:
- 3 coach-led training sessions per week
- A personalised nutrition plan
- Weekly body composition scans to track progress
- Cold Hut Recovery Access for recovery (ice bath / infrared sauna)
- Coaching, accountability, and support from our team
- Training alongside like-minded people working towards similar goals
- Everything is designed to help you lose body fat, improve your fitness, and build lasting habits in six weeks
Spaces now open for our JULY Challenge
Ready to get started?
Choose your level.
Three tiers, one community, your transformation, your pace.
Every tier is built around 3x 45-minute coached boxing and strength-based sessions each week, using the most effective methods we’ve found to help adults 40+ feel strong, lean, fit, and capable again.
Choose a level of coaching and support that fits where you are right now.
Contender
Perfect if you want structure, coaching, and accountability in a motivating group environment.
Challenge
For those wanting extra support, deeper accountability, and more personalised guidance alongside their training.
Champion
Our highest level of coaching for adults who want maximum support, private coaching, and the fastest route to long-term results.
Only 10 spaces available
Spaces are limited to ensure every member receives high-quality coaching and support.
6 Week Contender shape up programme
Large Group Personal Training (1-12)
The 6-Week Contender Transformation
Is This For You?
The
6-Week Contender Transformation
is perfect if you’re 40+ and…
You want to lose
10–20lbs
and tone up
Need to drop a dress size or belt notch
Feel low in energy, confidence, or motivation
Struggle to find time for long gym sessions
Want to kickstart lasting results in a fun, structured programme
WHAT does the 6 week-CONTENDER shape up programme GET YOU?
- 3x weekly large group PT coach-led classes — high energy, expert-led sessions that push you further than you'd ever push yourself
- Weekly high-protein recipe packs so you always know exactly what to eat
- 6x weekly accountability check-ins to keep you focused and on track every single day
- Weekly body scans so you can see your progress in real numbers — not just feel it
- 6 weeks of nutritional guidance plus a personalised nutrition plan built around your goals and lifestyle
- Weekly Cold Hut Recovery Access — ice bath and infrared sauna to help your body recover faster and perform at its best
- Supportive Community
You'll train alongside a tight-knit group of like-minded adults on the exact same journey — pushing each other, celebrating wins, and keeping each other honest.
£185
6 spots available
One Time Payment
Non refundable
6 week Challenger shape up programme
small Group Personal Training (1–6)
The 6-Week Challenger Transformation
Is This For You?
The 6-Week Challenger Transformation is perfect if you’re 40+ and…
Want to lose 10–20lbs and tone up
Need to drop a dress size or belt notch
Feel low in energy, confidence, or motivation
Struggle to find time for long gym sessions
Want to kickstart lasting results in a fun, structured programme
WHAT does the 6 week-challenger shape up programme GET YOU?
- 3x weekly semi-private PT group classes — small enough to get real coaching attention, energetic enough to keep you motivated
- Weekly high-protein recipe packs so you always know exactly what to eat
- 6x weekly accountability check-ins to keep you focused and on track every single day
- Weekly body scans so you can see your progress in real numbers — not just feel it
- 6 weeks of nutritional guidance plus a personalised nutrition plan built around your goals and lifestyle
- Weekly Cold Hut Recovery Access — ice bath and infrared sauna to help your body recover faster and perform at its best
- Supportive Community
You’ll train alongside a tight-knit group of adults on exacly the same journey— same struggles. Same goals. Same turning point.
You’ll push each other, share the wins, and get through the tough days together.
£285
3 spots available
One Time Payment
Non refundable
6 week Champion shape up Programme
1–2–1 Personal Training
The 6-Week Champion Transformation
Is Is This For You?
The 6-Week Champion Transformation is perfect if you’re 40+ and…
Want to lose 10–20lbs and tone up
Need to
drop a dress size
or
belt notch
Feel low in energy, confidence, or motivation
Struggle to find time for long gym sessions
Want to kickstart lasting results in a fun, structured programme
WHAT does the 6 week- Champion shape up programme GET YOU?
- 3x Weekly 1-2-1 PT Sessions — personalised, coach-led sessions built entirely around you, pushing you further every single week
- Weekly High-Protein Recipe Packs — so you always know exactly what to eat
- 6x Weekly Accountability Check-ins — to keep you focused and on track every single day
- Weekly Body Scans — so you can see your progress in real numbers, not just feel it
- 6 Weeks of Nutritional Guidance — plus a personalised nutrition plan built around your goals and lifestyle
- Weekly Cold Hut Recovery Access — ice bath and infrared sauna to help your body recover faster and perform at its best
- FREE Boxing Gloves — included with every place
- Supportive Community — train alongside like-minded adults who are on the same journey, keeping you motivated and pushing you further
£485
1 spot available
One Time Payment
Non refundable
WHAT OUR MEMBERS ARE SAYING
Real people, just like you. 40-plus. Real results.
⭐️⭐️⭐️⭐️⭐️
4.9 on Google - 31 reviews
Katie Ashworth
"Confessions of a two week wonder......here goes.....
You get those people in life, the ones who sign up for everything with the best intentions of following through, but end up giving up after a week or two....that was me! But something happened here at Instinct that made me change my mindset....I wanted to keep coming, I wanted everything to hurt, I wanted to keep challenging myself, I wanted to lift more, I wanted to spend time with other like minded people and it feels great!"
"Fast forward 11 months, I'm stronger, fitter and healthier than ever before, 1.5 stone down and I'm beginning to feel comfortable and confident in my own skin, which is a feeling that is absolutely priceless!"
AGE 44
Daniel Ayres
"I’ve found Instinct Boxing and Fittness really great for my weight loss journey, I’m an 44 year old male and used to weigh 134kg now I’m down to 110kg. The staff have helped me keep motivated and pushed me through to achieve this. I still have a way to go but with the teams help I know I’m going to achieve my goal."
"So if you’re nervous or self conscious about training then this is definitely a great place to come, as all the people are great and staff encouraging. You don’t have that gym culture that makes you feel and outsider, you feel welcomed and supported."
"I really can’t say enough great things about instinct and the team."
AGE 44
Book Your No-Sweat Intro
If you're 40+ and ready to feel fitter, stronger, and more confident again, this is the best place to start.
Come in for a relaxed, private chat with one of our coaches. We'll learn about your goals, your lifestyle, what's worked before, and what's been getting in the way.
Then we'll show you the options available and help you choose the programme that's right for you.
No pressure. No hard sell. No workout required.
Just a simple conversation to see if we're the right fit for each other.
