Get in Shape in just 6 Weeks with our FREE Fitness Workouts

Day 1
no cardio
Day 2
no strength training
Day 4
no strength training
Day 6
Rest Day
Rest Day
Day 7
Rest Day
Rest Day
Week 1: Getting Started

Focus ON:
Beginning each exercise session with a 5 to 10 minute warm up. (See below.)
Ending each exercise session with a full body stretch routine and a 5 minute cool down.

Challenge to Change:
Write down your fitness goal, put it somewhere where you will see it a lot: On your fridge door,
your bathroom mirror, your computer. Tell your friends and family about your goal
and ask for their support or better yet find an exercise buddy – online or in person!
Do as many baseline statistics and measurements as possible, here's more information.

Noshing Nixes & Switches:
Throughout the week replace at least 5 glasses of your favorite beverages from the list below
with an 8 ounce glass of water

  • Soda
  • Juice
  • Smoothie
  • Protein or Power Shake
  • Latte or Specialty Coffee
  • Alcohol

Healthy Eating:
Keep a journal of what you eat for at least 3 days; include as much information as possible! Check out this blog post!

GET RESULTS: New Fitness Routines Everyday (except on rest days)
Exercises and Full Workouts you can do at home, at the gym or on the go!
Designed with our Sequential Progression of:
  • Strength Training
  • Cardio Interval Training
  • Circuit Training
  • Cardio Circuit Training
  • High Intensity Cardio Training
MOTIVATION: From our Professional Fitness Team
  • Daily Fitness Facts Videos
  • Weekly Challenges to Change

Experience Fitness Success in Just 6 Weeks:

6 Week Shape Up Challenge

We all, at one time or another, make a promise to get in shape, stay in shape and feel good about ourselves. As a personal trainer that's a promise, I want to see everyone keep, and I wanted to do something about it. So here's your "6 Week Shape Up Challenge!"

Everyday you log in there is something new, new workouts, cardio routines and motivational videos from our team. Plus every exercise has a video to show you proper form. We really wanted this web sight to be rich with content, to keep your interest and bring you back to keep your promise to your self. Oh and just because it's free, don't think I'll let you off easy, each new workout routine is designed with sequential progression, so your efforts produce better and better results with this simple goal in mind, a fitter, healthier, happier you!

Let's get started!


“I Want to Get Healthy and Stay that Way!” Gary M.

In 2011, weight loss topped the list of resolutions according to a poll conducted by the Marist College Institute for Public Opinion. Last year 44 percent of Americans vowed to make a change heading into the New Year, but by February more than a third had abandoned their goals.

That statistic comes as no surprise to Tanya Stroh, a certified personal trainer who developed the national 6 Week Shape Up Challenge with Sequential Progression available at “I work with many clients who previously struggled with weight or fitness goals,” she says. “Most were missing a realistic plan. The Shape Up Challenge helps people stay on track by providing a fundamental plan designed by a certified personal trainer, and the motivation to stick with it!”

“Research shows that regular exercise reduces the risk of many health conditions and improves overall quality of life,” says Dr. Helise Bichefsky, D.O. (West Chester, PA), who is an adviser for the 6 week challenge program. “I recommend a regular exercise regime that includes strength training and aerobic exercise.

About Tanya Stroh, B.S., NSCA, ACE- Tanya Stroh is a professional fitness trainer who works with clients online and in person. She holds dual national certifications from the National Strength and Conditioning Association (NSCA) and the American Council on Exercise (ACE). She holds a Bachelor of Science degree in Education/Physical Education from West Chester University, and is the founder and creator of featuring the national 6 Week Shape Up Challenge with Sequential Progression. A contributing writer to Lance Armstrong’s, she serves as a fitness writer for the Chester County Women’s Journal and is regularly featured on WCHE radio segments “Mission Nutrition” and “Wellness 411.” and has appeared on NBC’s NONSTOP.


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