5x5 Challenge
5 Habits.
5 Days.
5 Weeks.
The 5x5 Transformation Challenge is your path to a
mentally, physically and emotionally stronger you,
THE PROBLEM
We want to be leaner, stronger, healthier, have more energy.
We know its not about the latest fad diet or influencer workout program.
We are told to improve our “lifestyle”, but (1) there is TOO MUCH NOISE AND DISTRACTING INFO, and (2) the SUGGESTIONS ARE TOO WEAK to actual level us up.
It’s not about how many steps you get and adding in veggies. These are a nice start, but it’s like trying to get wealthy by clipping coupons - it might be part of plan, but it’s not a plan.
THE SOLUTION
No extra fluff, just the most impactful factors for getting you to LOOK BETTER, FEEL BETTER, & PLAY BETTER,
which determined by how much, and how well, you train, eat, sleep, think and connect with others.
Train: While movement is medicine. Well rounded training is exponential. We rounded means building muscle, cardio, and mobility at the same time.
Eat: You are what you eat. Crap in, means we aren’t giving ourselves the chance to build ourselves from the inside out.
Sleep: Muscles, memory, hormones, and your brain are built while you sleep.
Think: Mental fitness is trained, not inherited. This is the hedge against stress and the tool for a productive life.
Connect: Deep meaningful relationships calm our nervous system, which allow us to become stronger physically, mentally, and emotionally. It’s not how many you have, but how real they are.
THE CHALLENGE
For 5 weeks, 5 days a week, do these 5 things:
1. TRAIN - do the 5-movement circuit
2. EAT - avoid eating 5 types of food
3. SLEEP - 7.5 hours
4. THINK - Spend 5 minutes answering a daily prompt
5. CONNECT - Deepen relationships or get outside outside
Here are the specifics:
1. TRAIN
Chose a level and complete the 5-exercise full body, strength and cardio, training circuit.
LEVEL 1: “Beginner”
25 Knee Push ups
25 Sit-ups
25 Partial Squats
25 Lunges
2.5-minute Run
LEVEL 2: “Intermediate”
50 Knee or Regular Push ups
50 Sit-ups
50 Squats
50 Lunges
5-minute Run
LEVEL 3: “Advanced”
50 Push ups
50 Pull ups
50 Squats
50 Jumping Lunges
5-minute Run
Must be completed in one session - not spaced out throughout the day.
Can be partitioned into any sequence. For example; 5 rounds of 10 Push ups, 10 Sit-ups, 10 Squats, 50 Lunges, 1-minute Run.
Check out the “Details” at the bottom of the page for ways to make if fit your ability.
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 7.5 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: 15 minute conversation in-person with someone
Not for work, school, or other organization effort.
Must be without a phone or screen.
Option 3: Spend 55 minutes outside without a screen.
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:
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.
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?
No Problem. We aren’t looking for all or nothing - just 5 days a week. The goal is consistency, not perfection.
2. WHAT IF I MISS THREE DAYS IN A WEEK?
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.
3. DO ALL FIVE HABITS HAVE TO BE DONE IN THE SAME DAY?
Yes, to count the day, you must complete all five components.
4. WHAT IF I AM TRAVELING?
No problem. Everything is designed to be done anywhere, even while on the road.
5. IS THERE A REST DAY?
Yes—two per week. You choose which days. Use them for recovery or bonus practices.
6. IS THE CHALLENGE FREE?
Yes!
7. WHAT IF I AM NOT SEEING RESULTS?
This is almost always due to people going too far off the rails during their two days off. Remember 5 day of 7 is the big majority - 70%, but a terrible 30% CAN undo the other hard work. Try to reel in your off days.
8. IS THERE A WAY TO TRACK MY COMPLIANCE?
Yes—you’ll receive a printable or digital tracker upon sign-up.
9. WHEN CAN I START?
Any time.
10. DO I NEED ANY SPECIAL GEAR?
Nope—just your body, a pair of shoes, and your phone.
11. Will I LOOSE WEIGHT?
Most likely - But the focus is building better habits, not just aesthetics.
12. CAN KIDS DO THIS CHALLENGE?
Yes—this is beneficial for kids as well, but just like any beginner supervision and scaling movements are key.
13. WHAT HAPPENS AFTER THE FIVE WEEKS?
You’ll get a wrap-up message and optional next steps.
14. 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. WHAT IF I AM INJURED?
Modify movements as needed. Do what’s safe, sustainable, and pain-free.
8. HOW DO I KNOW IF I AM DOING THE MOVEMENTS RIGHT?
You’ll get a movement demo guide after signing up.
9. 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
10. 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.
11. CAN I FOLLOW ANOTHER FITNESS PROGRAM AT THE SAME TIME?
Yes—but be mindful of volume and recovery.
EATING QUESTIONS
1. WHAT IF I DON’T EAT SUGAR OR ALCOHOL ALREADY?
Awesome. That part will be easy—focus on maintaining consistency across all categories.
2. CAN I DRINK DIET SODA?
No. Diet soda is considered a processed beverage and is off-limits.
3. WHAT IS CONSIDERED A PACKAGED SNACK?
Chips, protein bars, crackers, goldfish, pretzels—anything processed and shelf-stable. Stick to whole foods.
4. CAN I DRINK COFFEE?
Yes—just skip the sugar, creamers, or processed flavorings.
5. CAN I DRINK PROTEIN SHAKES?
Yes—as long as they don’t have added sugar.
6. 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:
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 are (1) 15 minute in-person conversation, or (2) 55 minutes outside without a screen.
HUGS, CONVERSATIONS, GETTING OUTSIDE - 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 with them - even small talk works - for 15 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. If these human interactions aren’t available ensure you are getting connection to nature (aka sunlight), but getting outside for at least a 55 minute stretch.