The CoVi Challenge

Want a way to be motivated and inspired to get fitter and stronger while Coronavirus keeps you at home? Then our challenge could be what you're looking for!

Loren and I came up with this challenge because we want you to be better than you were before the virus. We are all being told to exercise to maintain good mental and physical health.

However, what's the incentive? With events cancelled, gyms closed and restrictions on outdoor exercising in place, finding the motivation to keep active is tough. Getting equipment, knowing what to do with it and making time to do it is hard for a lot of people.

What is the challenge?

The CoVi Challenge is a simple way to focus and motivate you to get fitter and stronger. We have designed 3 short tests to benchmark your current ability with a range of lower & upper body and core exercises. They don't need equipment apart from a gym/yoga mat and a stopwatch. You select the difficulty level, record your results and then train really hard so that when you retest in 3-4 weeks time you will have improved.

To give you inspiration throughout the challenge, we will be rewarding people each week that we think have demonstrated their CoVi spirit. That means being on our Facebook page, Instagram, Twitter or website and leading by example, encouraging others and training really hard.


By helping Loren and I motivate, focus and inspire our community of followers, you can win free 30 minute PT sessions. Sessions will be awarded across all 3 levels and it's not about being the best, it's about trying your best.

Loren and I will be posting videos of exercises you can do in addition to your training to help you smash the challenge. And, if you are finding your current level to easy - progress to the next one and keep going!

I'm in! How do I start?

  •  Select current ability level from beginner, intermediate or advanced and download the Word document. You can print and record straight onto the sheet or use it to make your own little spreadsheet. Just keep your results safe. Watch the video to make sure you know exactly what to do.

  • Warm up for 5 minutes by marching on the spot, having a jog outside, walking up and down stairs or whatever takes your fancy.

  • TEST! Perform each exercise for 1 minute. Record your score, reset the stopwatch and do the next exercise. No rest! The plank is a hold for as long as possible exercise to finish off the test so don't stop at 1 minute!!

  • Keep your results safe but feel free to share them on the Focus 4 Fitness page - remember inspiring, motivating and leading from the front could win you free training sessions. Don't be shy!!

  • TRAIN, TRAIN, TRAIN! Do lots of fitness and strength training to improve your performance when you retest. Don't forget to share updates with everyone!

  • RETEST. After 3-4 weeks, take the test again and see how much your training has paid off. You can either redo the same level for another 3-4 weeks to get even better or you can try testing at the next level up!

  • Any problems or questions during the challenge CLICK HERE and let us help.

Choose Your Level:

Beginner -

Intermediate -

Advanced -


Monday - Thursday: 7.30am-10.00pm

Friday: 7.30am - 9.00pm

Saturday & Sunday: By Request

Focus 4 Fitness:

St George's Works
51 Colegate