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I am delighted you have chosen this 12 Week Online Transformation Challenge programme to improve your health and fitness. On this page you will find all you need for the next 12 weeks. Please bookmark this page as it will be updated weekly with all your new workouts and challenges. 

The Challenge Starts on Monday, September 3rd

If you have any questions at all, please post them on the private Facebook group page or you can email me on



I have all the materials for you below to help you succeed in these 12 weeks. Always feel free to email me ( on any questions you may have regarding the challenge if you do not not want to post it in the group! 

Private Facebook Group

Videos for the workouts will be posted on the Private Facebook group. You will be able to interact with other members of the 12 week Challenge to help keep yourself motivated and accountable. This is a great place to post up any questions you may have as other members may have the answers you need as well as the same questions as well! I will also be using the group as general communication to everyone over group emails, when appropriate. 

Week 1

Click HERE for your workouts for week 1. Follow along workouts with videos explaining the workouts and PDFs (with video example links) are included to make it easier for you to download the PDF and have it on your phone for wherever you choose to workout. I will be emailing everyone the links on the Sunday before each workout. Bookmark them on your computer or check out the Facebook page on the morning of each workout

Coach Sean eBook

The Coach Seán eBook will help you stay Consistent, Accountable and Motivated over the next 12 weeks to stay committed to the challenge. It will also help you judge what kind of nutrition plan you should follow over the next 12 weeks. I have seen our Booty Camp Nutrition manuals help 100s of people achieve their fat loss goals, however low carb diets are not for everyone. In terms of nutrition, I think that any diet that is healthy and has long term sustainability can be good for you. If you are unsure of what is the best nutrition plan for you is, email me ( and I will help in any way that I can. 



If I had to recommend one nutrition plan (male or female) to stick to for the challenge it would be the Booty Camp Nutrition manuals. Not only have I seen so many people succeed on this nutrition plan, it has also helped me out greatly as well in my own challenges in the past as well. I personally prefer low carb diet if fat loss is one of your goals for this challenge. That's a 'personal' preference. Low Carbs are not for everyone. If you attended something like Slimming World before and found that it worked for you, well then that is what I would recommend for you to do.

If you are unsure, email me. I have the links below for Booty Camp Nutrition Manuals. I would recommend approaching the nutrition plans in the following way for maximum long term success:

Booty Camp Week 1 Manual
Booty Camp Week 1 Quick Guide

'Week 1 Nutrition': Use for the first week only. You are probably going to lose some pounds quickly on this and give you a head start. Admittedly, some of that weight in water water. However, it is a great motivator and really sets us on the path for for the 12 weeks of healthy eating ahead. However, it is too difficult to be sustainable long term.

Booty Camp Week 2 Manual
Booty Camp Week 2 Quick Guide

'Week 2 Nutrition': I would recommend using this plan for the remaining 3 weeks. The introduction of some milk and fruit makes it more manageable day to day and with January being a quiet month socially, it is very possible to stick to this diet 80-90% of the time through out the month.

Booty Camp Week 3 Manual
Booty Camp Week 3 Quick Guide

'Week 3 Nutrition': A slow reintroduction of carbs. We are looking for long term success and chances are that you are going to be eating carbs in the future. You will have made 4 weeks of progress, so week 3 is great for maintaining that loss long term while still having the ability to slowly lose a few more pounds if that is the goal.

Booty Camp Week 4 Manual
Booty Camp Week 4 Quick Guide

'Week 4 Nutrition': This is for the last month and hopefully, after 8 weeks, your eating habits will have changed so week 4 will really be the time where you are using the foods for long term health that suit your day to day needs. The workouts take a step up in these last 4 weeks so, while nutrition is still important and you can't truly out train a bad diet, the foundations will have been set for the last 4 challenging weeks.

Like I have said, this may not be for everyone. If you truly do not function on low carbs, have tried something similar to no success or it simply can not mesh with your lifestyle then try something that will give you the best chance for long term success (once again, feel free to email me (


Here are weeks 5-7 of the Booty Camp Nutrition and two exclusive eBooks on Nutrition, compiled from the Booty Camp Facebook Page and from previous members completing the Booty Camp Challenge

Booty Camp Week 5 Manual
Booty Camp Week 5 Quick Start Guide

Booty Camp Week 6 Manual
Booty Camp Week 6 Quick Start Guide

Booty Camp Week 7 Manual

Additional Phase 1 Meal Options
Additional Phase 2-4 Meal Options