28-Day Challenge | Unlocked Fitness Studio

Step 01 · Pick Your Path

One challenge. Two ways in.

If you train at the studio, the Internal Challenge runs alongside your normal sessions — accountability, leaderboard, prize pool. If you don't, the External Challenge is fully online — coach-built programming, daily accountability, the same 28 days.

01 · External

The Online Challenge.

For anyone, anywhere. Train at home, your gym, or outdoors — coach-built programming you can run on any kit.

R895once-off

4 weeks of coach-built training (5x/wk)
Nutrition framework with daily calorie target
Habit tracker — workout, food, sleep, water
Body comp tracking — start, mid, end
Accountability check-ins via WhatsApp
Cancel-proof: pay once, no subscriptions

02 · Internal

The Studio Challenge.

For Unlocked members. Runs alongside your existing membership — leaderboard, prize pool, the team chasing it together.

R295add-on

Use your normal studio sessions (already paid)
Same nutrition + habit framework
Studio leaderboard — points for training + habits
Photo & body comp before/after
Prize pool: top 3 win studio swag + R1500 voucher
Best-priced challenge in town for members

Step 02 · Set Your Target

Tell us about you.

Three quick numbers and we'll work out your daily calorie target, your weekly weight target, and your training load. The framework adapts as you log progress.

Your Goal

Current Weight (kg)

Activity Level

Daily Calories

2100kcal

Daily Protein

130g

Weekly Target

−0.5kg/wk

28-Day Target

−2kg

TODAY · DAY 1

FULL-BODY STRENGTH

5×5 Squat · 4×8 Press · 3×10 Pull-ups · 5min Row Finisher

Lift heavy on the squat — last set should leave 1-2 reps in the tank. Press from the floor or stand. Sub band-assisted pull-ups if needed. Finisher: 5min row at 80%.

Step 03 · The Tracker

Show up. Tick the box.

Twenty-eight tiles. Every day you train, you tick. Every habit you hit, you tick. By day 28 you'll see exactly what you did — no fluff, no guilt, just the data.

Locked · Buy In

Your tracker, calendar & habit grid live behind the paywall.

R895 once-off (or R295 if you're a member) unlocks the full 28-day tracker, daily workouts, leaderboard, and body comp tools. No subscription. No "remember to cancel."

Unlock for R895 →

💪

Train

Hit your scheduled workout — 5 days a week, 28 sessions over 4 weeks.

0 day streak

🥗

Eat

Hit your daily calorie + protein target. We give you the number, you hit it.

0 day streak

😴

Sleep

7+ hours, 6 nights of 7. Recovery is when results actually happen.

0 day streak

💧

Hydrate

2-3 litres a day. Most "hunger" is dehydration. This habit is the easiest win.

0 day streak

Starting Weight

—kg

Log your day-1 weight, then your week-2 weigh-in, then end-of-challenge.

Days Completed

0/28

Days In

Every day you train, hydrate, and sleep is a tick. Show up. Tick the box.

Step 04 · How It Works

The four pillars of 28 days that work.

Most "challenges" are just intensity for 4 weeks. We're after a real change in how you live and train. Four pillars run through every day of the programme.

PILLAR 01 · TRAIN

Hard but repeatable.

Five sessions a week. Three strength, one conditioning, one active recovery. Built so you can hit every session for 28 straight days without breaking down. Burn-out programmes leave you with nothing on day 29 — ours leaves you with a habit.

3× full-body strength · compound lifts, progressive overload
1× conditioning · intervals, Zone 2, or sled+row
1× active recovery · mobility, walk, swim

PILLAR 02 · EAT

Calories & protein. Nothing else.

No fasting, no carb cuts, no detox tea. We give you a daily calorie and protein number based on your goal. Hit them. The rest is whatever you want — pizza, wine, real food, take-aways. Sustainable wins over strict every single time.

Daily kcal target · adjusts to your activity
Daily protein target · ~1.8g/kg bodyweight
Tracked via MyFitnessPal or any app · no special foods to buy

PILLAR 03 · RECOVER

Sleep is training.

7+ hours, 6 nights of 7. This is the cheat code most challenges skip. The sleep habit is what makes the training stick — recovery, hormones, hunger regulation, mood. Track it like you track your reps.

Lights out by 22:30 · phones out of bedroom
Same wake-up time, even on weekends
2-3L water daily · simple, free, ignored

PILLAR 04 · ACCOUNTABILITY

You're not doing this alone.

Every Sunday, a check-in. Every weekday, a daily nudge. WhatsApp group with the other challengers. The Unlocked coaches answer questions, push you when you need it, and remind you why you signed up.

WhatsApp accountability group · all challengers
Weekly check-in form · 5 minutes, Sunday night
Coach replies within 24h · this is the difference

Step 05 · Lock It In

One challenge. Two prices.

External is for anyone, anywhere — fully online, R895 once-off. Internal is the members' add-on — R295, alongside your existing studio membership. Pay once, run the 28 days, no recurring billing.

External · 28-Day Online Challenge

R895 once-off

Per day R31.96

Per workout (≈20 sessions) R44.75

Total programme R895

Pay via card, EFT, Instant EFT, SnapScan or Zapper (PayFast) · All sales final

What's included

4-week coach-built training programme (5x/wk)
Daily calorie + protein target (calculated for you)
28-day visual tracker — train, eat, sleep, hydrate
Body comp tracker — start, mid, end weigh-ins
WhatsApp accountability group with other challengers
Weekly check-in + coach reply within 24h
Pay once · access expires after the 28 days

FAQ

Common questions

I've never done a fitness challenge. Will I make it?

Yes. The programme scales to your level — beginners start with 3 sessions a week, advanced go to 5. The pillars don't change. Show up, tick boxes, ask the coaches if you're stuck.

What's the difference between Internal and External?

Internal is for current Unlocked Studio members — you train at the studio, the challenge is an add-on for accountability + leaderboard, R295. External is fully online, R895, for anyone not at the studio. Same pillars, same tracker, same coaches. Different access path.

Do I need a gym?

No. The External programme is built so it can be run anywhere — home with dumbbells, a globo gym, your normal training space. Two of the five sessions can be done with just bodyweight if you have to.

Will I lose weight?

If you hit the calorie + protein target every day, yes. We don't promise specific kilos — that depends on your starting point, sleep, stress, hormones. We do promise the framework that gets you there. Most challengers see 1.5-3kg of body fat over the 28 days.

What happens after 28 days?

Access to the tracker expires. You'll have built the habit and have the framework. Most people roll into another round, or transition to Unlocked Studio (in-person) or Unlocked Online (R199/mo) for ongoing programming.

What's the refund policy?

All sales final — R895 once-off, no refunds. We back the challenge with the work, not a refund window. Hit a snag mid-challenge? Message the coaches, we'll help you make it work.

TwentyEightDays.

One challenge. Two ways in.

Tell us about you.

Show up. Tick the box.

Your tracker, calendar & habit grid live behind the paywall.

The four pillars of 28 days that work.

Hard but repeatable.

Calories & protein. Nothing else.

Sleep is training.

You're not doing this alone.

One challenge. Two prices.

Common questions

Tell us where to send your access.

Welcome to the 28-Day Challenge.

Twenty
Eight
Days.