Emily Skye holding her phone, which displays her FIT app, towards the camera.

Which Emily Skye FIT program is right for me?


Getting your head around health and fitness can be hard. It’s not just your body you need to worry about, but your diet, your mind, what weight kettlebell you should be lifting… Thank goodness you have Emily Skye FIT on your side to cut through the confusion – follow your personalised workout plan for women and results will come!

With your new, improved and personalised daily planner, it’s so easy to get started – and to start getting results! And if you need a little help kicking your booty (or your abs, or your strength training) into gear, Emily will help you get focused with a specialised program. Let’s take a look at how FIT can make achieving your fitness goals a whole lot easier.

What’s in my planner?

The planner lays out your week so you don’t have to think about it:

  • Your workouts (you can choose In Gym or At Home)

  • Your meals

  • Success tips and mindfulness to keep you feeling and performing at your best.

All you have to do is click on the item to get down to business.

If you’re new to FIT:

  • Starting on a Monday will allow you to do all your meal prep for the week ahead on Sunday. But we don’t all work the traditional Monday-Friday, so just start on the day that best suits your lifestyle.

  • Just remember, when you subscribe you’ll have immediate access to Emily Skye FIT – your day 1 starts straight away.

New content for the following week is released into your planner on Thursdays.

  • Just hit the arrow if you’re on the website or scroll the calendar on the app to look ahead.

  • This is a great day to check in with yourself, give a fist bump to your progress and plan for the week ahead. It’s all laid out clearly to help you set yourself up for success.

How does the Programs section work?

Are you up for a challenge? Having a baby? (Now there’s a challenge!) An area of your body you really want to target? Programs are for you!

The Programs section (hit the menu to find it) contains short-term challenges to get you specific results, introduce you to a new style of training, or guide you through each trimester of pregnancy. When doing a program, you’ll still get your daily meals, mindfulness and tips from your planner, but head into the specific program for your workouts.

If you’re new to fitness, a dedicated, short-term workout program can really rev up your motivation and consistency. It gives you a clear timeline to commit and get results, and in the meantime, you’re getting into the habit of regular exercise – so when the program ends you can dive back into your planner and take your fitness even further.

Even if you’re working out in your living room, you’re never taking on FIT programs alone – you can share your experience and find support any time in our Facebook community.

So now you know how Programs complement your Emily Skye FIT planner, let’s take a look at the current line-up.

Fit Foundations

Length: 6 weeks – At Home.
Target: A program for absolute fitness beginners who want to build life-changing and sustainable healthy habits.
Do I need gear? All you need to smash these workouts is a pair of dumbbells, a chair and a workout mat.

Emily Skye wearing a teal two-piece workout outfit, sitting outside.

Absolute fitness beginner? Haven’t done a workout in years? This is the program for YOU.

Build a strong foundation of fitness using low-intensity strength and gentle HIIT workouts. All the exercises have been stripped back to basics to make it as easy as possible to get active, with tutorials to help you master the moves at your own pace.

Start Strong

Length: 4 weeks – At Home.
Target: Learn the basics of weight training and kickstart your strength gains.
Do I need gear? You can Start Strong at home with dumbbells, a kettlebell, resistance band, Swiss ball, bench/chair and foam roller.

Emily Skye does an alternating front raise with 5kg dumbbells.

Get ready to discover the amazing benefits of using weights with Start Strong, Emily's strength training program for beginners. She’ll help you choose the right weights, nail key moves and build your strength and confidence so you can get busy chasing all your fitness and body goals.

Body Sculpt

Length: 6 weeks
Target: Body Sculpt is a full-body challenge that will help you to lose fat and get lean muscle definition from top to toe.
Do I need gear? All you need to join this program are dumbbells, a kettlebell and a bench (or chair).

Emily Skye holding 5kg dumbbells, with green hillside in the background.

Do you want to burn fat while building total body strength and lean muscle? Emily's Body Sculpt program is designed to do just that! With a mixture of strength training, HIIT and HIRT, Body Sculpt will help you build the body you’ve always wanted. And with on-screen modifications for most exercises, you can join in no matter your starting fitness level!

Abs to the Core Challenge

Length: 6 weeks – At Home.
Target: A full-body challenge with a focus on core.
Do I need gear? You can do this program with bodyweight, dumbbells and a bench (AKA your couch)

Emily Skye, wearing pink workout gear, doing a crunch.

The Abs to the Core Challenge is designed to sculpt and define your abs and take your full-body strength to a hardcore level. A strong core delivers benefits way beyond a toned and flat tummy. It can:

  • Power up your strength training.

  • Help you run faster.

  • Reduce your risk of injury.

  • Improve your posture and get you moving seriously smoothly through everyday life.

Over 6 weeks we’ll smash through abs and core workouts to burn fat, build strength and get you ab fab results!

Booty Challenge

Length: 6 weeks – In Gym or At Home.
Target: Boost your glutes with targeted lower-body workouts, while getting all-over strong.
Do I need gear? You can do this program at home or the gym with equipment including dumbbells, barbells, kettlebells, Swiss ball, sliding plates, and cables and machines if you’re at the gym.

Emily Skye does a squat outside, with her hands clasped in front of her face.

The Booty Challenge is designed to grow your glutes and power up all your body and fitness goals. We’ll sculpt and shape, firm and tone, and grow that booty. And by working your behind, you’ll discover full-body benefits like this:

  • Strong glutes give us explosive power for both resistance and plyo exercises, and help us move faster, improving athletic performance.

  • A strong booty pulls our body upright, drawing our hips back and supporting our core for perfect posture.

Over 6 weeks we’ll focus on glute workouts from all angles, strengthen your posterior chain and burn away fat to build a booty that kicks butt.

Fit Pregnancy Trimester 1, 2 and 3

Length: Trimester 1 weeks 5-12 of pregnancy; Trimester 2 weeks 13-28; Trimester 3 weeks 29-38 – all At Home.
Intensity level: Select Low Intensity or Active & Strong, depending on how you’re feeling.
Target: Exercise safely and maintain strength throughout your pregnancy.
Do I need gear? You can do each trimester with a mat, dumbbells, a kettlebell, bench and resistance band. We’ll also make use of household items including cushions, a chair and (if you don’t have a bench) a low step.

Emily Skye holding her pregnant belly and smiling.

Following the workout routine Emily used during both her pregnancies, FIT Pregnancy is designed to help already active mums-to-be keep moving safely through each trimester. Exercising when you’re pregnant helps to:

  • Improve mood and sleep

  • Ward off nausea

  • Ease back pain

  • Prime you for delivery and looking after your precious new baby!

Each trimester is a separate and specialised program, so once you’ve got the green light from your doctor you can start with the trimester that correlates with your stage of pregnancy.

Fit Post-Pregnancy – Stage 1, 2 and 3

Length: Three separate 6-week stages
Target: Regaining strength and mobility, and get back to regular training.
Do I need gear? In Stage 1 you will need a chair, a towel and a pillow to assist you through the workouts, and you can choose whether to incorporate optional light dumbbells, a foam roller and a theraband. In Stage 2 you will need light dumbbells, a chair and a theraband. To complete the workouts in Stage 3 you will need a low step, a kettlebell, dumbbells, a theraband and a chair.

Emily Skye, postpartum, wearing a black top and smiling.

Emily's Post-Pregnancy program features the same style of training she used to regain fitness after the birth of her babies. Created in collaboration with resident FIT women’s health physiotherapist Phoebe Armfield, FIT Post-Pregnancy is designed to address the specific needs of women after pregnancy and giving birth.

In Stage 1 the focus is on recovery and gentle movement, including addressing abdominal separation and your pelvic floor. In Stage 2 you will progress to building strength and increasing workout intensity. When you are ready, Stage 3 will up the tempo with HIIT-style cardio and heavier weights.

And there’s more where that came from! We're always working on new programs to keep you on your toes and get you REAL results. Follow along and we’ll make sure you’re always first to know.

Start your FIT journey with your first 7 days free.

Get results you can see and confidence you can feel with internationally renowned trainer Emily Skye.