5x5 Challenge

WHY You AREN’T SEEING RESULTS

❌Too much noise. You don’t need more information (reels, podcasts, experts), you ned to know exactly what to actually do each day. 

❌You’re focused on the wrong things. Feeling and looking better happens when you remove the unnecessary so you can focus on what actually moves the needle.

❌ More metrics don’t mean more progress. You’re tracking (steps, sleep, etc) but still aren’t where you want to be. You need a simple plan, not another app.

THE CHALLENGE

For 5 weeks do these 5 things - EVERY DAY!

1. TRAIN

Choose a level and complete the 5-exercise full body training circuit everyday 

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 1: 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.

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

3. SLEEP

Get 8 Hours of sleep per night

Each sleep cycle is approximately 1.5 hours.
We are looking for 5 sleep cycles [5 x 1.5 = at least 7.5 hours each night].
No compromise. Recovery is the multiplier.

4. THINK

Train your mind like your body:

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

5. CONNECT

Real connection, every day. Choose one:

• Option 1: Hug someone for 5 seconds

• Option 2: Spend 30 minutes with someone socially.

• Not for work, school, or other organization effort.

• Must be without a phone or screen. 

• This could be a meal, walk, workout, or coffee. 
  
  

WHAT YOU GET

• Daily SMS support to keep you locked in
  

• Printable Tracker to measure consistency
  

• Clarity, control, and confidence in just 5 weeks
  

• The tools to become your best self—built into your daily routine

WHY IT WORKS

This challenge attacks the three villains holding most people back:

1. Complexity — too many steps, too many choices

2. Complacency — comfort over growth

3. 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.

READY TO GO?

Enter your name, email, and phone number below.
We’ll send you the welcome message and get you started.

FREQUENTLY ASKED QUESTIONS

1.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.

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

3. IS THE CHALLENGE FREE?
Yes!

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

5. WHEN CAN I START?
Any time.

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

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

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

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

10. HOW DO I SIGN UP?
Just drop your name, email, and phone number here.

TRAINING QUESTIONS

1. 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.

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

3. 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.

4. 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. 

5. 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.

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

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

8. 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

9. 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.

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

EATING QUESTIONS

1. WHAT IS CONSIDERED A PACKAGED SNACK?
Chips, protein bars, crackers, goldfish, pretzels—anything processed and shelf-stable. Stick to whole foods.

2. CAN I DRINK COFFEE?
Yes—just skip the sugar, creamers, or processed flavorings.

3. CAN I DRINK DIET SODA?
No. Diet soda is considered a processed beverage and is off-limits.

4. CAN I DRINK PROTEIN SHAKES?
Yes—as long as they don’t have added sugar.

5. CAN I EAT AT RESTAURANTS?
Yes—just stick to the food rules. Be intentional.

SLEEPING QUESTIONS

1. 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.

2. 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.

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

4. 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:

1. 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.

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

CONNECTING QUESTIONS:

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

2. 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.

3. 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.