Commencing THURSDAY 1 May

Welcome to the Jack & Hill Core Challenge 2025.

This 28 Day Challenge is completely dedicated to strengthening your core

Follow the workout plan in the Month of May for great results that you will feel in just one month!

Less than 5 minutes per day is all you need!

Each week for the next four weeks, you will challenge your core with a new exercise. Each day you/ client should try to make the exercises progressively harder.

Join Jack & Hill Studio Virtual Facebook Group or follow us on Instagram (jackandhillstudio) for daily updates, videos and motivation to keep you on track.

MARK OFF EACH DAY ON YOUR CALENDAR/ PROGRAM which is be provided

28 Day Core Challenge Program- 4 exercises(1 exercise each week). Exercises change every week. Complete the exercise everyday.

Exercise 1     Day 1-7

Plank on either your knees or toes

Start with a hold of 30 seconds and add 5 sec each day for the next 7 days. Complete 4 rounds with 30 seconds rest between rounds. 

Exercise 2   Day 8-14

Side Plank on knees and forearm

Start with a hold of 20 seconds each side and add 5 sec each day for the next 7 days. Complete 4 rounds each side with 20 seconds rest between each round.

Exercise 3   Day 15-21

Glute Bridge on the floor

Start with 10 reps then add 2 reps each day for the next 7 days. Complete 4 rounds with 30 seconds rest between rounds.

Exercise 4   Day 22-28

Bird Dog

Start with 10 reps each side, add 2 reps each side each day for the next 7 days. Complete 4 rounds with 30 seconds rest between rounds.

Starting Tuesday 1 April 2025 (30 Day Challenge)

SEXY LEGS CHALLENGE - APRIL

This 30 day April challenge is completely dedicated to toned thighs, hips, hamstrings and calves 

A workout plan will be provided.

I will be posting regular videos on (Facebook & Instagram  jackandhill Studio) of the exercises you need to do throughout APRIL and when you need to do them.

Join/like the Jack & Hill Studio Facebook page or Insta, if you have not already done so.

Follow the workout plan in the Month of April and you will be well on your way to some great results!

 10-12 minutes per day is all you need!

Complete 3 exercises each day. 2 Days on 1 day off cycle/program. (Total of 10 cycles)

Here is an example of the first 4 days of the challenge:

DAY 1 

3 x 20 SUMO SQUATS

3 x 15 GLUTE BRIDGES (FEET ON FLOOR)

3 x 12-15 STANDING CALVES RAISES

DAY 2 

3 x 12 STATIC LUNGES

3 x 15 COUCH THRUSTER

3 x 12-15 SQUATS (parallel stance)

DAY 3 

REST

DAY 4 

3 x 15 GLUTE BRIDGES (FEET ON FLOOR)

3 x 12 BULGARIAN SPLIT SQUAT

3 x 15 SINGLE LEG STANDING CALVES RAISES WITH BENT KNEE

Febfast is your chance to make a personal pledge to improve your health and wellbeing

Febfast is about giving up a vice of your choice for a month!

 I am giving up coffee to help youth overcome addiction!

Commencing Saturday 1 February 2025

I have chosen coffee to give up however it could for example: Coffee or tea, sugar which would include chocolate, alcohol, grains/ gluten, cheese/ processed dairy.

You’re sure to feel some of the benefits – and you’ll be helping young people overcome addiction.

Better sleep

Weight loss

Better looking skin

more energy

Improved concentration

Join the Jack & Hill Febfast Team here:

https://febfast.org.au/jack-and-hill-fitness-studio

Join the Jack & Hill 28 Day November Elimination Diet Challenge

Commencing Friday November 1

How does the challenge work?

Eliminate 4 foods/ drinks for the Month of November

Each week you will eliminate a food or drink and you must not eat/drink the nominated food or drink for the remainder of the 28 day challenge.

Week 1 Gluten/ Wheat Rye, Barley this includes all Breads, Pasta, Breakfast cereals, biscuits, cakes/ muffins

Week 2 Sugar including: White Sugar, High Fructose corn syrup, honey, soft drinks, lollies, chocolate, icecream, muesli bars, sports drinks

Week 3 Alcohol: Wine, Beer, Spirits.

Week 4 Processed Dairy Foods: Pasteurized milk, all cheese, sweetened yogurts.

I will give alternative foods/ drinks to consume during the challenge.

Food groups (like sugar, grains/ cereals, gluten, soy, fructose, processed dairy) could be having an adverse impact on your health and fitness without you even recognising it.

Do you have:

Inconsistent energy levels or non-existent? 

Aches and pains that can’t be explained by overuse or injury?

A hard time losing weight no matter what you do?

Some sort of condition such as skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped?

These symptoms are often directly related to the foods you eat, even the “healthy” stuff. So how do you know if and how these foods are affecting you?

Eliminate them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for the full 30 days.

Let your body heal and recover from whatever effects those foods may be causing.

Push the reset button with your health, habits, and relationship with food.

Register your interest hello@jackandhill.com.au

Thanks for joining the Jack & Hill Build your back to normal October Challenge for 2024

This 31 Day challenge is completely dedicated to a toned butt, building a strong back and defined shoulders.

Commencing Tuesday 1 OCTOBER.

The challenges involves you doing exercises for 3 days then have a day off

Program videos posted on instagram and FB

Sign up at hello@jackandhill.com.au

Jack & Hill's STRETCH-TEMBER  

Commencing 1 September 2024

Join The Jack & Hill 28 Day September Stretch Challenge

Complete these 5 stretches each day for the next 7 days

Complete each stretch 3 times for 20 seconds(each side)

Stretches change every 7 days

Go into the draw to win a pilates roller and online strething program

6 Week Winter Hump Fitness Challenge

Get ready for the Winter Hump Challenge!

Commencing Saturday 1 June

Finishing Saturday 13 July.

Complete a circuit of 4 exercises twice as quickly as possible. The best time wins!

Program

Exercise 1  Assault Bike                           500m     ALL  

Exercise  2 Dumbbell Thruster                4kg Female           20 reps

                                                                 7kg Male              20 reps

Exercise 3  Dumbbell Bench Press         6kg Female           20 reps

                                                                10kg Male              20 reps

Exercise 4  Dumbbell Bent Over Row      6kg Female           20 reps

                                                                10kg Male              20 reps

Male & Female categories.

You can do the challenge as many times as you want.

It's not necessarily about winning, it's about challenging/ racing against themselves. Getting a PB!

Prizes

Male    1st FREE PT TRAINING SESSION/ WEEKS' GROUP TRAINING

            2nd Jack & Hill T SHIRT  & Massage Ball

            3rd Jack & Hill Beanie & Socks

Female 1st  FREE PT TRAINING SESSION/ WEEKS' GROUP TRAINING

              2nd Jack & Hill T SHIRT  & Massage ball

              3rd Jack & Hill Beanie & Socks

See Nick, Guy  or Richard to take on the Winter Hump Fitness challenge

Commencing Friday 1 March 2024

SEXY LEGS CHALLENGE - MARCH

This 31 day March challenge is completely dedicated to toned thighs, hips, hamstrings and calves

A workout plan will be provided.

I will be posting regular videos on (Facebook & Instagram  jackandhill Studio) of the exercises you need to do throughout March and when you need to do them.

Join/like the Jack & Hill Studio Facebook page, if you have not already done so.

Follow the workout plan in the Month of March for great results that you will feel in just one month!

Less than 10 minutes per day is all you need!

Complete 3 exercises each day. 2 Days on 1 day off cycle/program.

Email to join: hello@jackandhill.com.au

Join the 12 Days of Christmas Challenge

Cleanse the System!!!

Challenges Commencing Tuesday 12 December 2022

Each day I will post a recipe and video on social media of a green smoothie/ drink for 12 days of Christmas to help you cleanse, detoxify and improve your digestion.

You do your best to have 1 or 2 green drinks/ smoothies everyday for the 12 days leading into Christmas

If you have a recipe that works for you by all means use it. The only suggestion I would make is that you use plenty of green vegetables and very very little fruit in your drink/ smoothie. High fructose fruits tend to add a lot of calories and sugar to the smoothie

Blueberries, raspberries are ideal!

Try to avoid as much high fructose fruits as possible such as bananas, pineapple, apples, mangos and oranges.

Join the November- 28 Day Elimination Diet Challenge

Do you have:

Inconsistent energy levels or non-existent? 

Aches and pains that can’t be explained by overuse or injury?

A hard time losing weight no matter what you do?

Some sort of condition such as skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped?

Push the reset button with your health, habits, and relationship with food.

Commencing Wednesday November 1

How does the challenge work?

Eliminate 4 foods for the Month of November

Each week you will eliminate a food or drink and you must not eat/drink the nominated food or drink for the remainder of the 28 day challenge.

Week 1 Gluten/ Wheat Rye, Barley: all Breads, Pasta, Breakfast cereals, Biscuits, Cakes/ muffins

Week 2 Sugar including: White Sugar, High Fructose corn syrup, honey, soft drinks, lollies, chocolate, icecream, muesli bars, sports drinks

Week 3 Alcohol: Wine, Beer, Spirits.

Week 4 Processed Dairy Foods: Pasteurized milk, all cheese, sweetened yogurts.

I will give alternative foods/ drinks to consume during the challenge.

Food groups (like sugar, grains/ cereals, gluten, soy, fructose, processed dairy) could be having an adverse impact on your health and fitness without you even recognising it.

These symptoms are often directly related to the foods you eat, even the “healthy” stuff. So how do you know if and how these foods are affecting you?

Eliminate them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for the full 28 days.

Let your body heal and recover from whatever effects those foods may be causing.

Register your interest hello@jackandhill.com.au