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28-Days-Later-Challenge – February 2023

The ’28-Days Later’ challenge is a training + food accountability challenge that runs from Monday February 6th to Saturday 4th March.  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…

This challenge has been getting people AWESOME results every February since 2015…

Joining the challenge includes:

1/.  Body Scans on our InBODY 570 Scanner at the START of the challenge and again at the end that will enable you to precisely measure your results. 

2/.  A Booklet containing all the details of the workouts you need to complete. 

3/.  Pre-Challenge ‘Kick-Off’ sessions where EVERYTHING is laid out for you – you will get the chance to ask questions ‘Face-to-Face’ so you can hit the ground running with CONFIDENCE.

4/.  A 50-Page Booklet that includes:  

a).  A sign-off sheet enabling you to track your work-outs – both classes and extras – to help keep you on track.

b).  Individual goal-setting and reflection sheets so you can remain on track ALL MONTH.

c).  A recipe guide that makes staying ‘ON TRACK’ as easy as 1-2-3.

d).  A challenge ‘Survival Guide’ full of hints and tips and shared experiences from past challenges that will help you get to the end.

7/.  A dedicated FACEBOOK GROUP where you can ask specific questions about the challenge, share recipes, find workout buddies…lots of things really!

8/.  Full video explanations of each of the challenge workouts available on YouTube.

When you are participating in the 28-Days-Later Challenge you will have EVERYTHING you need to be successful.

This document details ‘EVERYTHING’ you need to know about the 2023 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

$130 for Family

How do you sign-up for the Challenge

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

Click here:  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 2023 ’28-Days Later’ challenge.

Classes.You must complete THREE (3) group training sessions at Round 1 Fitness each week.  You can choose ANY of the classes on the time-table (BoxFIT, BoxPlus, Body Work, Functional Fitness, Hammer Time, Fully Loaded, Women’s Lifting, Boys Club…it is up to you) 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 demonstration for each of the 28-days Later Challenges 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, February 4th.  Final Body Scans can be performed from Saturday, March 4th.  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 before the challenge commences.  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…


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