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Strong at Home GWJ

Build Muscle Burn Fat Challenge

You don't need a gym to change your body. You need a plan that builds muscle and supports fat loss.

This is that plan.

Join the Challenge How it works
Strong at Home
Build Muscle Burn Fat Challenge
4 Weeks
Challenge length
5× / Week
Workouts
20–25 min
Per session
At Home
Mat only to start
Coached
Every workout by Jo
Your Coach

This is where
your body changes

Over the next 4 weeks, I will guide you through a structured strength program designed to help you build muscle and burn fat in a way that changes your body.

Each week you'll be training with a method that mixes strength and cardio, focusing on:

Proper form
Controlled reps
Progressive challenge

I will coach you through every workout, showing you exactly how to move, how to push yourself, and how to get the most out of each session.

At the end of these 4 weeks, you won't just feel like you worked out, you'll see and feel that your body is stronger, more defined, and built differently.

Join the Challenge
About the Challenge
Every
thing
you
need.
01 The Structure

4 weeks. 5 workouts per week 3 strength sessions (~25 min) plus 2 cardio or mobility sessions (~20 min).

  • Slower, more controlled reps
  • Pulses and extended sets
  • Form-focused variations
  • Single-leg and stability work
  • Level up without heavier weights
02 The Test

This challenge isn't just about how your body looks. It's about what your body can do.

Day 1Baseline
Day 30Test again
Exercise Day 1 Day 30
Squats (45 sec) 18 reps 31 reps 🔥
Push-ups (45 sec) 9 reps 19 reps 🔥
Plank hold 22 sec 58 sec 🔥
Glute bridge hold 30 sec 75 sec 🔥

Record it. Share it. Own it.

03 What You Get

Everything is structured so you can stay focused, follow the plan, and actually finish it.

  • Complete 4-week strength plan
  • A live workout with Jo
  • Weekly bingo for habits & consistency
  • Completion certificate
Who It's For

Is this
for you?

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

Burn fat while building a stronger body not just changing the number on the scale. Building muscle is what actually shifts your body composition for the long term.
This is exactly what turns the corner from "lighter" to "stronger." Building muscle after weight loss creates the definition and tone that cardio alone can't give you.
The most effective foundation from day one. No experience needed Jo coaches you through every single movement so you always know exactly what to do and how to do it.
Rebuild core strength, glutes, and stability progressively and safely at your own pace. The program is structured to meet you where you are and build from there.
Strength training is one of the most effective tools to support metabolism, maintain muscle mass, and improve long-term strength and energy during and after menopause.
Join the Challenge
Real Results

Homies
Transformations

Sydney · TTC Result
Sydney

"This program helped me fall back in love with fitness. The workouts were the perfect length and consistency always wins."

Loren · Postpartum
Loren

"21 months postpartum first program I've been able to stick with in ages. Very happy with the results."

Georgia · 4-week result
Georgia

"Not only a physical change but a mental one. Lifting heavier, fitting pre-pregnancy clothes, more productive every day."

Join the Challenge
Your Support System

You won't be
doing this alone

Inside GWJ Home, you'll have the tools to stay consistent and supported throughout the challenge.

Everything is in one place so you never have to think about what to do next.

Full workout calendar

Tells you exactly what to do each day. No guessing, no planning just show up.

Community tab

Share progress and connect with other women doing the challenge alongside you.

Live accountability call

Ask questions, reset, and stay on track with Jo and the whole group.

Get Started

Pick your
plan

Challenge Only
$XX
One-time · 4-week access
  • Full 4-week Strong at Home program
  • Live workout with Jo
  • Weekly bingo + accountability
  • Completion certificate
Join the Challenge
Best Value
GWJ Home Membership
$XX
Per month · Cancel anytime
  • Strong at Home + all GWJ programs
  • Live workout with Jo
  • Weekly bingo + accountability
  • Full workout calendar
  • Community tab access
  • New challenges & content monthly
Join the Challenge
FAQ

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. The program is designed to challenge you without them.
Yes. The workouts are structured so you can start exactly where you are and improve week by week. Jo coaches you through every movement so you always know what to do.
Yes. Building muscle supports fat loss and improves body composition more effective and sustainable than focusing only on the scale. You'll burn fat while getting stronger.
The challenge starts every Monday. As soon as you join, you'll get access to the GWJ Home app so you can prepare for Day 1.
This is exactly what you need. Building muscle after weight loss creates definition and tone that cardio alone can't give you. This program was designed for this exact stage.
Yes, as long as you've been cleared for exercise. The program builds strength progressively and includes stability and core work ideal for the postpartum body.
Yes. Strength training is one of the most effective tools for supporting metabolism, maintaining muscle mass, and improving long-term strength during and after menopause.
No. You can purchase the challenge on its own. The GWJ Home membership gives access to all programs and is the best value if you want to continue training after the 4 weeks.
Start this Monday

Your body
is ready.

4 weeks. 5 workouts a week. Coached by Jo, supported by your community. This is the plan that changes things.

Join the Challenge