5x5 CHALLENGE

5 HABITS. 5 WEEKS.

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"The 5x5 Transformative Challenge is your path to a mentally, physically and emotionally stronger you"

Empower
Growth

TRAIN

Step 1

Choose your level:

LEVEL 1: BEGINNER

25 Knee Push ups
25 Sit-ups
25 Squats
25 Lunges
2.5-minute Run

Level 2: INTERMEDIATE

50 Knee Push ups
50 Sit-ups
50 Squats
50 Lunges
5-minute Run

Level 3: ADVANCED

50 Push ups
50 Pull ups
50 Squats
50 Lunges
5-minute Run

NOTE: All levels can be partitioned into any sequence. For example; 5 rounds of 10 Push ups, 10 Sit-ups, 10 Squats, 50 Lunges, 1-minute Run.

Step 2

EAT

NO JUNK. - Avoid these 5 things:

1. Bread/Baked Goods

2. Deep-Fried Foods

3. Sweets or Desserts

4. Packaged Snack Foods (chips, pretzels, crackers, granola bars, etc.)

5. Soda or Alcohol

SLEEP

Step 3

Get 8 Hours of sleep per night

Lights out to lights on

No screens

ss

Step 4

THINK

Train your mind like your body

Spend 5 minutes each day reading & responding to the daily mindset text prompt

Step 5

CONNECT

5 Minutes of breath work

Click here for a guided track

Why it works

This challenge attacks the three villains holding most people back:

Complexity — too many steps, too many choices
Complacency — comfort over growth
Lack of Consistency — 5 foundational habits, 5 days per week, for 5 weeks. We are what we repeatedly do - not what we say, not what we think, but what we do.

Simple to start.

Structured to work.

Strong enough to transform your life.

Frequently Asked Questions

WHAT IF I MISS A DAY OR TWO?
Then start back at the beginning. We are looking for 5 consecutive weeks of hitting all habits for 5 days per week. No skipping or partial weeks.

WHAT IF I AM TRAVELING?
No problem. Everything is designed to be done anywhere, even while on the road.

IS THE CHALLENGE FREE?
Yes!

IS THERE A WAY TO TRACK MY COMPLIANCE?
Yes—you’ll receive a printable or digital tracker upon sign-up.

WHEN CAN I START?
Any time.

DO I NEED ANY SPECIAL GEAR?
Nope—just your body, a pair of shoes, and your phone.

Will I LOOSE WEIGHT?
Most likely - But the focus is building better habits, not just aesthetics.

CAN KIDS DO THIS CHALLENGE?
Yes—this is beneficial for kids as well, but just like any beginner supervision and scaling movements are key.

WHAT HAPPENS AFTER THE FIVE WEEKS?
You’ll get a wrap-up message and optional next steps.

HOW DO I SIGN UP?
Just drop your name, email, and phone number on the sign up page of this website.

TRAINING QUESTIONS

CAN I BREAK THE WORKOUT IN PIECES AND DO THEM THROUGHOUT THE DAY?
No. This is about creating a muscular and cardiovascular response. To do that the training circut must be completed in one session. In addition we are establishing the habit of committing to training each day - not just working movement into the slivers of the day.

CAN I MODIFY THE WORKOUT?
Absolutely. Scale the movements to your ability, but maintain the spirit and structure.

WHY IS IT ALWAYS THE SAME WORKOUT?
The fitness world has overcomplicated training. It’s more effective to (1) know what you are doing, (2) train you full-body, and (3)and actually do it, then get stuck in complexity.

SHOULD I DO THE WORKOUT THE SAME WAY EACH TIME?
Feel free to create variance by changing the rounds and reps each day - just ensure you are getting a the total reps of each exercise in one session.

SHOULD I DO THE SAME LEVEL FOR THE WHOLE CHALLENGE?

Start with a level you feel you can be consistent with. After a week or two feel free to up the challenge by moving to a more advanced version.

IS IT OK TO WALK INSTEAD OF RUN?
Yes. A brisk walk is a fine substitute if needed.

HOW DO I KNOW IF I AM DOING THE MOVEMENTS RIGHT?
You’ll get a movement demo guide after signing up.

HOW MUCH TIME DOES THE TRAINING TAKE EACH DAY?
Plan for 15–45 minutes depending on your fitness level and how you partition the movements

WHAT IF I AM A TOTAL BEGINNER - LIKE I HAVEN’T EXERCISED IN 20 YEARS?
Start with Level 1 - or even less for the first week. But JUST START.

CAN I FOLLOW ANOTHER FITNESS PROGRAM AT THE SAME TIME?
Yes—but be mindful of volume and recovery.

EATING QUESTIONS

CAN I BREAK THE WORKOUT IN PIECES AND DO THEM THROUGHOUT THE DAY?
No. This is about creating a muscular and cardiovascular response. To do that the training circut must be completed in one session. In addition we are establishing the habit of committing to training each day - not just working movement into the slivers of the day.

CAN I MODIFY THE WORKOUT?
Absolutely. Scale the movements to your ability, but maintain the spirit and structure.

WHY IS IT ALWAYS THE SAME WORKOUT?
The fitness world has overcomplicated training. It’s more effective to (1) know what you are doing, (2) train you full-body, and (3)and actually do it, then get stuck in complexity.

SHOULD I DO THE WORKOUT THE SAME WAY EACH TIME?
Feel free to create variance by changing the rounds and reps each day - just ensure you are getting a the total reps of each exercise in one session.

SLEEPING QUESTIONS

WHAT IF I GET LESS THAN 7.5 HOURS OF SLEEP?
That day doesn’t count. Aim for five full sleep cycles on 5+ days each week.

WHAT CONSTITUTES 7.5 HOURS OF SLEEP?
That means actually sleeping—not 7.5 hours in bed scrolling on your phone. Ideally, use a tracker like a Whoop, Oura Ring, or 8 Sleep. Or simply do 8 hours lights out to lights on.

CAN I TAKE NAPS DURING THE DAY?
Naps are great—but they don’t count toward your 7.5-hour goal.

I am a shift worker - I can’t get 7.5 hours uninterrupted each night. What should I do?
Do what you can, with what you have. But long term, you should try to move off of working nights.

THINKING
QUESTIONS

WHY IS THIS IMPORTANT?
The way you think has a huge impact on your behaviors and actions. Your mind is not fixed - it can be trained and strengthened through daily exercises just like going to the gym can build muscles.

HOW DO I GET THE DAILY TEXT PROMPT?
We’ll text you each morning. Just sign up.

CONNECTING QUESTIONS

HOW DO I HUG SOMEONE FOR 5 SECONDS?
Literally count to five in your head—it might feel weird, but it’s powerful.

DO I HAVE TO HUG SOMEONE EVERYDAY?
No. You just need to choose one connection option daily. The other options is to spend 30 minutes in-person with someone without a screen.

HUGS & CONVERSATIONS - THIS ALL SOUNDS SOFT. DO I REALLY NEED THIS?
Yes! The science is clear on this. Feeling close enough to someone to give them a long hug is a powerful indicator or belonging and creates a calm and healthy nervous system. If you can’t hug someone, connect socially - even small talk works - for 30 minutes face to face, but don’t talk about work - this could be done while getting coffee with them, going for a walk, having a meal or working out with them.