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Build Muscle Burn Fat

Challenge

Strong at Home

May 4 – 29

4 Weeks
Challenge length
5× / Week
Workouts
20–25 min
Per session
At Home
Mat only to start
Challenge starts May 4th
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Days
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Hours
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Minutes
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Seconds
Before and after

Hi, I’m Jo!

I’m a fitness coach and a mom of 3 that lost over 50lbs with home workouts designed to build muscle and burn fat. I took everything I learned through that journey and put it into this challenge, so you achieve similar results without having to figure it out on your own.

★ 30-Day Transformations ★

15–30 min a day, 5× a week

Alyse
Alyse

“I started off with 10min workouts and now I’m a GWJ Homie and do 10k steps.”

Harriet
Harriet

“I feel like I’m finally getting to be myself again.”

Shanice
Shanice

“Seeing everyone complete their workout helped motivate me!”

Rachel
Rachel

“I feel more at home in my body and mind.”

Build muscle and burn fat in 30 days.
Stronger at home

On Day 1, test yourself on 4 exercises and log your reps. On Day 30, you test again. Same exercises, same timer — you’ll see exactly how much stronger you’ve gotten.

4 WEEKS
Day 1 Baseline
Day 30 Test again
Exercise Day 1 Day 30
Squats (45 sec)18 reps31 reps 🔥
Push-ups (45 sec)9 reps19 reps 🔥
Plank hold22 sec58 sec 🔥
Glute bridge hold30 sec75 sec 🔥

Is this for you?

This challenge meets you exactly where you are no matter your starting point.

This challenge burns fat while building a stronger, more defined body at the same time.
No experience needed. Jo coaches you through every movement so you always know exactly what to do and how to do it.
Building lean muscle creates the definition and tone that cardio alone can't give you: tighter, stronger, and more shaped.
Rebuild core strength, glutes, and stability safely at your own pace. The program builds progressively from where you are now.
Strength training is one of the most powerful tools to support your metabolism, preserve lean muscle mass, and improve energy during and after menopause.

Strength training at home is for you.

We start
on monday.

4 weeks. 5 workouts a week. Coached by Jo, supported by your community. No gym. No equipment. Just the plan.

Questions
answered.

All you need is a mat to get started. A pair of dumbbells is optional if you want to level up, but not required.
Yes. The workouts are structured so you can start where you are and improve week by week.
Yes. Building muscle supports fat loss and improves body composition, which is more effective than focusing only on weight. You'll burn fat while getting stronger.
The challenge kicks off May 4th, but you can join any time and follow the calendar.
This is exactly what you need. Building muscle after weight loss creates the definition and tone that cardio alone can't give you.
Yes, as long as you've been cleared for exercise. The program helps rebuild strength progressively.
Yes. Strength training is one of the most effective ways to support metabolism, maintain muscle, and improve long-term strength.
Yes, a membership is required. We have two plans — monthly and yearly — that give you access to our full library of challenges, all programs, and the GWJ Home community.