Boxing Blog

    2021 28-Days Later Challenge

    What is the 28-Days-Later Challenge?

    The ’28-Days Later’ challenge is a training + food restriction plan that runs from Monday Feb 1st until Sunday Feb 28th.  Just like the movie that inspired the ORIGINAL challenge way back in 2015, it is a chance to see how much can CHANGE in 28-days…how much weight can you lose, what percentage body fat change can you achieve, how much muscle can you gain…

    Joining the challenge includes:

    ‘Challenge Survival Guide’ (a ‘Get Started’/’How to’ document, all the rules, vouchers for the scans and t-shirts, challenge sign-off sheet, details of the training ‘extras’ etc all in a plastic sleeve).

    Challenge Info session (27th Jan) to go through the challenge pack, understand how to best use the planning tools and goal-setting questionnaire to get the best possible outcome.

    10-day eating ‘plan’ including recipes [It’s actually WAY more than 10-days of meals!]

    Access to the 28-Days-Later Facebook group where you can ask questions, interact with other participants, stay motivated and on track etc.

    Videos of the challenge extras to help you through.

    2x Body Scans at Round 1 Fitness.

    This document details ‘EVERYTHING’ you need to know about the 2021 28-Days-Later Challenge (or at least everything we think you need to know before signing up!  If you have more questions though, please email us:

    How Much Does It Cost?

    Round 1 Members:

    $70 for individuals

    $120 for families


    $190 for any non-members who wish to participate (includes 1-month gym access with access to both the strength gym AND the boxing gym).

    How do you sign-up for the Challenge?

    All participants must sign-up to the 28-days later challenge via the Round 1 portal:

    2021 28-Days-Later PORTAL

    What are the Diet Rules?

    The following list details the DIET RULES for the ’28-Days Later’ challenge.

    No Sugar.  This means no sweeteners of ANY kind – natural or artificial. It means no maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your food lables, because companies sneak sugar into products in ways you might not recognize.  You may EAT fruit but you cannot use fruit juice/cook with fruit as it is then acting as a sweetener.

    No Bread OR Pasta.  No Bread.  No crackers, mountain bread, Turkish Bread, Foccacia’s, wraps, cracker bread, cracker biscuits…you get the idea.  No bread or bread substitutes at all.  Likewise, no pasta means NO PASTA.

    No Alcohol.  No alcohol.  NONE.  Not even for cooking.

    Cheat Days.  The 28-Days-Later challenge includes provision for 2x CHEAT days where you are able to eat/drink outside of the challenge rules.  These must be noted on your challenge sign-off sheet.  

    You will be supplied with an eating ‘plan’ for the challenge – you don’t need to use it…all you need to do is stick to the ‘rules’.  Steak with a side of salad and sweet potato is delicious, simple and 100% challenge compliant!

    What are the Training Rules?

    The following list details the Training Rules for the 2021 ’28-Days Later’ challenge.

    Classes.  You must complete FOUR (4) group training sessions at Round 1 Fitness each week.  You can choose ANY of the classes on the time-table (Boxing, Body Work, Functional Fitness or even Strength Fundamentals if you have signed up to that program) to make up your classes.  At the conclusion of each session, the trainer who conducted the class needs to sign your Challenge Tracking Sheet.

    Challenges.  Each WEEK (weeks start on MONDAY for the purposes of the challenge) you will be required to complete TWO (2) Fitness ‘Challenges’ in addition to your classes.  Each challenge will take around 20-minutes (or thereabouts) to complete.  The challenges can be done either before or after a class OR on a separate day – that is totally up to you.  You are not required to have a trainer ‘sign-off’ your challenges – you do need to record the time taken to complete the challenge/day completed as appropriate.  A video of the 28-days Later Challenge circuit will be made available to participants via EMAIL prior to the commencement of the challenge.

    Remember…theses ‘EXTRAS’ (or challenges) are designed to be CHALLENGING.  There are 2-versions of each challenge – one for people who typically do boxing classes, another version for those who typically do Functional Fitness classes…but either way, they are tough.  Pushing hard in the challenges is the secret to great results in 28-Days-Later.

    Penalties.  There are a number of rules (detailed in your challenge booklet) relating to arriving late for a class, not completing your food ‘records’, forgetting to bring your challenge folder to the gym, late signatures etc.  Any incurred penalty must be completed within 7-days of it being incurred.

    When can I do my Body Scans?

    Initial InBody 570 Body Scans will be done on Saturday, January 30th.  Final Body Scans can be performed from Saturday, February 27th.  Please remember that you must NOT have exercised before your Body Scan.  ‘Booking sheets’ for the Body Scans will be available in the gym for TWO DAYS (Thursday morning) prior to the scans in order to help prevent long waiting times.

    If you are unable to attend the gym during the designated scanning ‘times’, you must arrange a time to have your scan completed via email.  Any scans conducted outside of the ‘scanning day’ will be subject to an additional charge of $5.

    What if I have questions?

    Any questions can be asked via email to

    There will also be an INFO NIGHT held at the gym on Wednesday January 27th @ 6pm.  If you have signed up in advance, you will receive your challenge ‘pack’ that night and we will walk our way through it page by page…

    To sign-up / register for the challenge please go to the 28-Days-Later Portal.


Are you ready to make a change?

We know this can be a daunting time. You’re probably wondering if we really are the right fit for each other. And it’s OK! Many people before you, have felt the same, and that’s why we want to offer you something special – our $29 Health Check.

Let’s work out together to see if we’re the right fit. Just hit the button below to let me know if you’re ready to see what’s included.


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