🔥 21 DAY FLAT BELLY FORMULA

The 3-2-8 Method Challenge

Start Date: April 5th 
Duration: 21 Days
Goal: Flatten your stomach, reduce bloating & build a strong, sculpted core

✨ HOW THE CHALLENGE WORKS

This is a daily structure + habit-based challenge designed to create real results in 21 days.

Each week, you’ll follow:

• 3x Strength workouts

• 2x Pilates/Barre sessions

• 8–10k steps daily

• core work, recovery, and habit tracking
  
  
  

🧠 THE FLAT BELLY SCORECARD (your accountability system)

Each day, you’ll track:

✔ Workout
✔ Steps (8–10k)
✔ Water (2L+)
✔ Protein with meals
✔ Walk after meals
✔ Core activation

👉 Max: 7 points per day

🎯 Your goal:

• 100+ points = completed challenge

• 120+ = elite level
  
  
  

🗓️ WEEKLY STRUCTURE

🌿 WEEK 1 – RESET & RECONNECT

Focus: reduce bloating, activate deep core, build routine

• Full Body Strength

• Deep Core Pilates

• Lower Body Strength

• Active Recovery

• Upper Body Strength

• Barre Sculpt

• Reset Day
  
  

🔥 WEEK 2 – SCULPT & STRENGTHEN

Focus: build lean muscle, tighten waistline

• Full Body Strength

• Core & Waist Pilates

• Lower Body (Glutes)

• Active Recovery

• Upper Body Sculpt

• Barre Burn

• Reset Day
  
  

💫 WEEK 3 – DEFINE & LOCK IN

Focus: definition, consistency, finishing strong

• Full Body Strength

• Deep Core Burn

• Lower Body Power

• Active Recovery

• Upper Body + Core

• Barre Flow

• Final Core + Stretch
  
  

💪 WHAT YOU CAN EXPECT

• Flatter stomach

• Reduced bloating

• More defined waistline

• Increased strength

• Better digestion + energy
  
  

📲 HOW TO PARTICIPATE

1. Complete your daily workout (or recovery session)

2. Hit your daily habits

3. Check in daily with your score

4. Stay consistent for 21 days
   
   

🏆 CHALLENGE WINNERS

To qualify:

✔ Complete the challenge (100+ points)
✔ Stay consistent
✔ Submit your results at the end

Prizes:

• Free month in Body by Barre Studio

• 1-1 coaching call

  
  

💗 Love Your Core

3-Week Hormone-Friendly Challenge

Welcome to Love Your Core, a 3-week self-love challenge designed to help you rebuild deep core strength, reconnect with your body, and feel supported from the inside out.

This challenge is ideal if you’re navigating postpartum recovery, PCOS, peri-menopause, hormonal imbalances, bloating, or core disconnection.

Through a carefully structured blend of Pilates, barre, yoga, and low-impact strength, you’ll strengthen your deep core and pelvic floor while supporting hormonal balance and nervous system regulation.

✨ What this challenge focuses on

🧠 Deep core & pelvic floor strength
🌿 Hormone-friendly, low cortisol training
🤍 Postpartum-safe movement
🔥 New exclusive workout drops
🌬️ Guided breathwork, alignment & form
🧘‍♀️ Active recovery for sustainability

This challenge is not about pushing harder or chasing exhaustion.
It’s about consistency, connection, and building a strong, functional core that supports posture, digestion, hormones, and confidence.

🗓️ How the challenge works

The Love Your Core Challenge is broken into 3 progressive weekly phases:

🌱 Week 1: Reconnect & Regulate
Breath-led core activation, alignment, and nervous system calming

🔥 Week 2: Strengthen & Stabilise
Controlled core loading, pelvic stability, and deep core strength

✨ Week 3: Sculpt & Support
Confident, hormone-friendly sculpting while staying regulated

Each phase builds on the last so you feel stronger, not depleted.

🧰 Equipment needed

🟪 Yoga block
⚪ Pilates mini ball
🏋️‍♀️ Light hand weights (1–2lb)
🦵 Ankle weights
🧘 Mat

✅ How to take part

✔️ Follow the workouts in order
✔️ Move at your own pace
✔️ Focus on form, breath, and connection
✔️ Check in with your body throughout

Self-love starts at the core.
Let’s rebuild strength, trust, and confidence together 💗

4 Weeks to Reset, Rebuild & Rise

👟 Stridekick Challenge starts January 1st

📲 Workouts begin January 5th inside the Body By Barre Studio app

Points earned from January 1st still count.

This 4 week challenge is designed to help you reset after the holidays, rebuild healthy routines, and rise into the new year with strength, balance, and consistency.

You’ll follow the 3-2-8 Method, combining strength training, Pilates/barre, and walking in a way that supports fat loss, hormone balance, and sustainable momentum.

✨ How it works

• 20 active minutes per day (inside the BBB app)
• Follow the 3-2-8 Method for weekly structure
• Minimum 8k steps per day, tracked via Stridekick
• Low impact, postnatal friendly options available

👟 In partnership with Stridekick
All active Body By Barre Studio subscribers get free access to the Stridekick app.

👉 Join the Stridekick challenge here:
https://link.stridekick.com/join?groupCode=2EM5ZXEZEW

🏆 Challenge prize

Win a FREE year on Body By Barre Studio for the strongest overall transformation.

📸 To be eligible for the prize

Submit your starting point photos to:

support@bodybybarrestudio.com

This challenge isn’t about extremes.
It’s about starting the year already in motion.

Let’s restore and rise together.

An 8 week transformation program designed to target stubborn belly fat, balance hormones and leave you feeling strong, lean and energised. This challenge blends Pilates, barre and strength training to sculpt your body, lower cortisol and boost metabolism – all while keeping things sustainable and fun.

You’ll follow the proven 3-2-8 Method (3 Pilates/Barre, 2 Strength, 8k+ steps daily) with progressive weekly focuses, nutrition guidance and accountability through the community. The Cycle Syncing Guide is also included to help you align your training and nutrition with your hormones for optimal results.

Equipment Needed

• Barre or sturdy chair

• Resistance band

• Mini ball

• Light weights (1-2 lbs)

• Moderate to heavy weights (8-10 lbs)
  
  
  Starts Monday – 8 Weeks

  🔥 What’s included

  • 5 workouts per week (3 Pilates/Barre + 2 Strength)

  • 2 rest days

  • Minimum 8k steps per day (progress to 10k in Weeks 6-8)

  • 2L of water daily

  • Eliminate dairy & gluten for 8 weeks
    
    

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  📸 Starting Steps

  1. Take your starting photos & measurements

  2. Introduce yourself in the community group

  3. Commit to showing up every week
     
     

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  🏆 Cash Prize

  $300 for the best transformation at the end of the 8 weeks
  (must submit starting & ending photos to support@bodybybarrestudio.com and complete all workouts in the challenge) 

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  ✅ Weekly Focus

  Weeks 1-2 – Build routine & set foundations
  Weeks 3-4 – Increase intensity & consistency
  Weeks 5-6 – Push progression (steps to 9-10k)
  Weeks 7-8 – Peak performance & final results

4 Workouts Per Week | Strength • Barre • Pilates • Combo

Ready to sculpt lean arms, define your back, and improve posture in just 6 weeks?

This challenge combines strength training, Pilates, and barre to:

✨ Tighten & tone your arms and upper body
✨ Strengthen your back & improve posture
✨ Boost your metabolism through progressive strength
✨ Build endurance & stability with barre & Pilates
✨ Leave you feeling confident, strong & sculpted

What’s Included:

• 4x guided workouts per week (30–40 mins)

• Progressive structure (so you keep seeing results)

• Mix of strength, Pilates & barre for the ultimate sculpt

• Suitable for all fitness levels — with modifications

⚡️ By the end of 6 weeks you’ll feel leaner, stronger, and more confident in your body.

👉 Join the challenge today and start your transformation!

Starts Tomorrow – Just 3 Workouts Per Week

This mini challenge is designed for busy women who want a quick reset without overwhelm. In just 3 workouts per week, you’ll build strength, tone your core, and feel more energized—perfect for the back-to-routine season.

🔑 The Theme: Reset your body, strengthen your core, and glow from the inside out.

📅 Challenge Structure:

Week 1: Reset

• Focus: Posture, mobility, and re-energizing after summer.

• Workouts: Gentle strength, Pilates flow, and mobility sculpt.

Week 2: Strengthen

• Focus: Core stability + lean muscle tone.

• Workouts: Barre burn, strength sculpt, and abs & arms flow.

Week 3: Glow

• Focus: Power, confidence, and total body results.

• Workouts: Full-body sculpt, booty + thighs burner, glow yoga stretch.
  
  
  

🌟 What’s Included

• ✅ 3x brand-new express workouts per week (20–25 min)

• ✅ Calendar so you know exactly what to do

• ✅ Private community check-ins

• ✅ Motivation & nutrition tips to keep you on track
  
  
  

✨ This is your reminder: you don’t need hours in the gym to feel amazing. Just 3 focused sessions per week for 3 weeks = real results.

✨ Overview:

Join Trainer Natalie & Professional Dancer, Barre/Pilates & Yoga Instructor Phoebe for a results-driven summer challenge that fits your busy schedule ☀️💪

Welcome to Glow & Burn — a 6-week program built for women navigating PCOS, hormonal imbalances, inflammation, or stubborn weight gain.

Using the signature 3-2-8 Method, you’ll follow a smart mix of:

• ✨ Low-impact barre & Pilates

• 💪 Strength training for lean muscle

• 🥗 Anti-inflammatory, hormone-supportive nutrition

• 🔁 Cycle syncing tools to align with your body

This isn’t about restriction or pushing through burnout — it’s about working with your body, nourishing your hormones, and building strength from the inside out.

Expect to burn fat, sculpt your core, boost energy, and feel empowered — all while enjoying movement that feels good. 💖

Let’s glow through summer, together.

🌿 WHO IT’S FOR:

• Women with PCOS, insulin resistance, or irregular cycles

• Those struggling with stubborn fat or bloating

• Anyone tired of “go hard or go home” fitness

• Women wanting to tone, de-bloat, and feel confident this summer

💪 WHAT’S INCLUDED:

🧘‍♀️ Weekly 3-2-8 Workout Plan

• 3x Pilates/Barre workouts for core, posture & pelvic floor

• 2x Strength workouts to burn fat & build lean muscle

• 8K steps a day to reduce cortisol & boost metabolism

• All workouts are on-demand with new weekly releases

🥗 Summer Glow Nutrition Plan

• Anti-inflammatory, high-protein meals (veggie options included!)

• Designed to balance blood sugar & reduce bloating

• Snack lists, meal builders & simple recipes

🔁 Cycle Syncing & Hormone Health Tools

• Learn to train and eat in sync with your cycle

• Reduce cortisol, regulate insulin & support fertility

• Bonus: Hormone Reset Guide + Supplement List

💬 Group Coaching & Accountability

• Weekly live coaching calls (with replays)

• Private support group to share wins & stay consistent

• Optional 1-1 upgrade for personalized support

🧠 Mindset & Motivation

• Weekly mindset prompts & journaling

• “Bounce Back” tracker for off weeks

• Confidence-boosting rituals

🧪 RESULTS YOU CAN EXPECT:

• Visible fat loss — especially around the belly & hips

• Reduced bloating and inflammation

• Boosted energy, better sleep & improved mood

• Regulated cycles & better hormonal balance

• Renewed confidence in your body

🔥 SUMMER CASH PRIZE OPPORTUNITY

Complete the challenge and get a chance to win a summer cash prize! 🎉💸

To enter, simply submit your before & after progress photos:

📸 Before Photos (Day 1):

• Due by July 10th, 2025

• Front, side, and back

• Good lighting, tight-fitting clothes (face optional)
  
  

📸 After Photos (Finish Line):

• Due by August 12th, 2025
  
  

📩 Email all photos to support@bodybybarrestudio.com
By submitting, you consent to the use of your photos in marketing.

🛠 Equipment Needed:

• Dumbbells (5–10lbs & 1–2lbs)

• Pilates mat

• Pilates mini ball (or cushion)

• Barre or chair

• Ankle weights (optional)

4 Weeks to Energize, Strengthen, & Balance Your Body — Through Every Trimester

A 4-week prenatal-friendly challenge built around the signature 3-2-8 method — designed to help you build strength, boost your metabolism, and create a lean, strong body — while feeling grounded and supported.

✨ Not expecting? You can still absolutely take part — these workouts will challenge your mind-body connection, coordination, and muscular endurance in every way. It’s the perfect program if you want to move intentionally, reduce inflammation, and strengthen from the inside out — pregnant or not!

Your Weekly Flow:

✨ 2 Barre / Pilates & Mobility Sessions
Tone, lengthen, and release tension while improving flexibility and reducing inflammation.

✨ 2 Low-Impact Strength Workouts
Build lean muscle, support metabolism, and increase strength safely through every trimester — or to complement your regular training.

✨ 8,000+ Steps/Day (or your personal best)
Boost circulation, support energy, and reduce bloating through daily movement.

Each Week Also Includes:

💜 Pelvic floor + core connection practice
💜 Breathwork & mobility sessions to support mental clarity & physical comfort
💜 Optional Stretch & Flow bonus classes
💜 Modifications & guidance for all trimesters and all fitness levels

What You’ll Gain:

✅ Increased circulation & reduced bloating
✅ A metabolism boost without overstressing your body
✅ Functional strength for pregnancy, birth, and postpartum — or for general health & vitality
✅ Improved deep core & pelvic floor connection
✅ A stronger mind-body connection and improved coordination
✅ A supportive, feel-good routine that leaves you energised and empowered

Included in Your Challenge:

✔️ Daily workouts on the Body by Barre platform
✔️ Prenatal-safe movement library
✔️ Weekly check-in prompts to reflect and reset
✔️ Music controls — play your fave Spotify or Apple Music playlists while you move
✔️ Live events & direct support from Natalie

Equipment Needed:

✅ 1–2 lb light weights
✅ 6–8 lb moderate weights
✅ Pilates mini ball (or cushion)
✅ Ankle weights (optional)
✅ Barre/chair or stable surface
✅ Mat

Join the Glow & Flow Challenge and experience what it means to feel strong, calm, and connected — inside and out. 💫

✨ Starts soon — ready to glow?

🌸 4-Week Cycle Syncing Challenge

Reset your hormones. Reduce inflammation. Feel your best — in sync with your body.

This 4-week challenge is designed to align your workouts with your menstrual cycle, helping you move in a way that supports your hormones, reduces bloating, improves energy, and enhances fat loss results.

Whether you’re managing PCOS, endometriosis, peri-menopause, or just want to optimize your training — this is for you.

💫 What’s included:

• 🧘‍♀️ Cycle-synced workouts: Pilates, barre, strength, walking & breathwork
  
  

• 🧠 Education on how to train in each phase (menstrual, follicular, ovulatory, luteal)
  
  

• 🍽️ High Protein & Plant-Based Recipe Guides
  
  

• 📖 Downloadable Cycle Syncing Guide
  
  

• 📲 Build streaks in the app & enter to win a cash prize
  (Complete your workouts + submit proof to qualify)
  
  💡 Why It Works:
  
  

  The 3-2-8 Method (3x Pilates/Barre, 2x Strength, 8K steps daily) works with your hormones — not against them.
  
  It’s designed to lower cortisol, support metabolism, reduce inflammation, and create sustainable fat loss — ideal for PCOS, endo, peri & beyond.
  
  
  Don't have regular periods or track your cycle?
  
  No problem — you can still follow the Cycle Syncing Challenge and experience all the benefits! Here’s how:
  
  

  🌿 Option 1: Follow the Weekly Format

  If you're not tracking your cycle or have irregular/no periods (e.g., due to birth control, menopause, PCOS), simply follow the weekly structure of the challenge as if Week 1 = Menstrual Phase, Week 2 = Follicular, etc.
  
  

  🌙 Option 2: Sync with the Moon Phases

  Many women without a cycle follow the lunar cycle to stay in rhythm with their feminine energy. Here’s how it breaks down:

  • New Moon = Menstrual

  • Waxing Moon = Follicular

  • Full Moon = Ovulatory

  • Waning Moon = Luteal
    
    

  💡 Reminder:

  The workouts are still effective even if you're not syncing exactly to your cycle — because they follow a progressive, hormone-supportive structure that promotes strength, recovery, and inflammation reduction.
  
  
  🧘‍♀️ What You’ll Get in the 4-Week Challenge:
  ✅ Cycle-Synced Workout Plan (Barre, Pilates, Strength, Walking)
  ✅ Cycle Syncing Education Guide
  ✅ High-Protein & Plant-Based Recipe Guides
  ✅ App-based calendar to track your workouts & build your streak
  ✅ Chance to WIN A CASH PRIZE when you complete the challenge & submit your streak!
  
  
  

Lift, Lengthen & Sculpt Your Strongest Self This Spring

It’s time to shake off winter & step into your power.

This 3-week challenge is designed to strengthen your core, tone your body, and sculpt feminine muscle using low-impact, intentional movement that works with your body — not against it.

Combining the best of Pilates, Barre, and Strength Training — this series will leave you feeling energized, sculpted, and strong from the inside out.

Perfect for home workouts or travel-friendly movement, using simple equipment to amplify results.