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12 Week Online On-The-Go Transformation Challenge

For those of you that are too busy to train or have to travel a lot, this 12 Week On-The-Go Challenge is designed so that you can perform the workouts anywhere with no equipment needed.

So whether you are at home, staying in hotels or even in the office, this challenge eliminates your excuses!

✅ Workouts that can be done at any time throughout the day
✅ A detailed progressive 12 week plan
✅  BONUS Ultimate 30 Day Fat Burning Challenge included for FREE
✅ No Equipment needed
✅ Online support and knowing you're not going through the challenge alone
✅ Affordability: Much cheaper than a 3 month gym membership
✅ Motivation and Accountability incorporated into the programme
✅ Coach Seán eBook for tips to stay on track
✅Nutrition eBooks and Recipes
✅ Programme incorporates fat loss, fitness and toning
✅ Built for your long term success
✅ Everything is Online


No more trying to fit your schedule to suit others and their timetable. Set your own hours to get your workout in ANYWHERE.

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With the 12 Week Transformation Challenge you have the option to:
A) Follow along with me through every workout
B) download the PDFs along with video examples and perform the exercises at your own pace anywhere

If you're looking for quick fixes to lose as much weight as possible that you'll inevitably put back on twice as fast, then you have come to the WRONG place!

If your goal is to be more healthy, fitter, stronger and more active while maintaining long-term health, increased fat loss, good nutrition and more energy and stamina benefits then this is the challenge for you!

In 12 Weeks you will:
Completely transform your approach and attitude to your Health & Fitness Training
Gain Flexibility to Train at your schedule
Following the Nutrition Plan, lose anywhere from 7 pounds to 3 stone (depending on your goals and initial weight)
Become stronger, more toned and fit.
Move better

This programme is not designed to try to add ridiculously hard exercises into an impossible routine with no rhyme or reason and put you on restrictive diets that are not sustainable in the long term. Those “results” from quick fix challenges don’t last. It’s water weight. Like a fighter dropping a ridiculous and unhealthy amount of weight before a fight, only to put it back on a day later. That is exactly what those quick fix challenges are. This programme is however designed to help you see your progressions each week in the exercises and to go at your pace.

Your workouts are only up to 25 minutes long and can be performed anywhere with no equipment needed at all. You see yourself progress weekly with exercises progress and over the 12 weeks, you notice yourself getting fitter and stronger each week. 

The workouts will help get you fit, toned and strong with HIIT interval exercises included helping shred fat. Check out the video below for more details on the programme! 

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How does the Programme work?

All the Workouts will be sent to you when you sign up.

You have LIFETIME ACCESS to all workouts and there are 3 options on how you do the workouts.

You can either:

a) Follow along with me for the entire workout to keep yourself motivated and get every workout done in 20-25 Minutes. I do all 3 rounds with you as well as the challenge so it feels like you have a workout partner to push you through every part of the session!

b) Get the online PDFs that will be easily downloaded onto your phone so you can take the workout with you anywhere. Each individual exercise also has a video demonstration hyperlinked to it so you will always know what is asked of you in each exercise. 

If you wanted to do 5 workouts a week, there are the lower body workouts on Monday and Thursday, Upper Body and Core on Tuesday and Friday as well as Flexibility and Core on Wednesdays. Each day has different elements of strength, toning and conditioning so that you are getting a total body workout by the end of the week while also not being too sore in a particular area every day.

Each day also has a challenging finisher at the end of the workout so you can test yourself and see your progress by the week’s end. 

For an example of how Week 1’s webpage and exercises look. Check out the webpage HERE!

All workouts will also be sent to you with links through Google Drive so you can keep all your materials in the one place

A detailed, Progressive 12 Week Plan!

If you were to join a gym, you would be doing a basic cookie cutter programme and told to go back to the fitness instructor after 4-6 weeks. You might get 2-3 progressions to your workout if you ever do go back (most members in gyms are one and done in terms of a programme, I’ve been around this industry long enough to know!) With this programme, you are getting WEEKLY progressions to your workouts with the option of making the exercises a little easier too if you feel unable for any particular exercises. The workouts are designed to get tougher each week but they are also designed so that you are getting fitter and stronger each week as well and are able for the additional challenges. On top of all that, you would be paying a lot more per month at a lot less of the value!

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An online private group (via Facebook) where you can meet other challenge members. 

Going through challenges like this can be tough and lonely when you are doing it by yourself. With this programme, you get to meet other challenges and get useful tips and guidance to help stay on track! Everyone will be encouraged to participate as much as possible in the challenge and it can be a great place to pose any questions you may have. Who better to give their opinion other than the people going through the same challenge as you? I will also be apart for the group to post daily videos and help in any way that I can. 

You will also have LIFETIME access to this group. Use this group to keep yourself accountable for your fitness journey

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Coach Seán Online eBook and Nutrition ebook

Speaking of helping out in anyway that I can, I am including the Coach Seán eBook for all members of the challenge for free. This eBook details tips and advice on how I have seen people excel in their fitness journeys over the last 8 years in this industry and, in my opinion, the most effective ways to keeping Consistency, Accountability and Motivation throughout the 12 weeks.

As well as that, you get my Nutrition eBook included in your package as well. The Nutrition eBook will help you understand what to eat and why you're eating it. In the eBook, you will gather ideas for meals to eat, why you won't be counting calories and how to turn the challenge into long-term sustainability. In addition to the Nutrition eBook, there will be weekly recipes, tips and hints provided to you through the Coach Seán Online Fitness Group. 

The programme is designed to work on your overall health. To help keep your nutrition in check while also taking into account real world situations. Workouts that will help those that want to shed fat but also to be healthy. To help people be stronger and have more flexibility and mobility while also working on total body conditioning. They are designed for all levels of fitness and can easily be modified to make more/less difficult to make sure you get the most out of the programme. 

Also, you do not have to wait for any start dates. This challenge is specifically designed for busy individuals like yourself you feel they haven’t much time to train or travel to the gym. So why would we then make you wait for a starting date? Start now!

No Equipment is required for the workouts and you are guaranteed to be fitter, healthier and stronger!

Detailed Progressive 12 week Programme

Lifetime access to Online Support Group

Coach Seán eBook

Follow along workouts as well as PDF Workouts with Video Hyperlinks to take anywhere

You get to keep all materials at the end of the 12 Weeks and avail of new programmes for free


You are guaranteed to find success with The Coach Seán 12 Week Online Challenge!

24 Unique online workouts for Upper and Lower Body in this Challenge, progressing each week so you can adapt the workouts to suit your own fitness levels!

Downloadable PDF Programmes as well as online links so that video descriptions of each exercise are included and you can carry with you in your phone anywhere

The Coach Seán eBook on Consistency, Accountability and Motivation to help keep you on track

The Coach Seán Nutrition guide to help you with what to eat and why over the challenge along with addition Nutrition eBooks and Recipes


Now you have no excuse! I know you can make 20 minutes out of your day to get the workout in for you!



OTC online certified Personal Trainer Jon Goodman OTA Online Training Academy


For every purchase of the 12 Week On-The-Go Online Transformation Challenge, we are throwing in the Coach Seán Ultimate 30 Day Fat Burning Challenge ABSOLUTELY FREE!

That’s 30 Days: 30 Additional follow along HIIT Workouts to keep you motivated to reach your goals!

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