You’ve decided that you're keen to take part in our DediKate Knockout challenge, well done!

There are two plans you can choose from, so the next step is deciding which is the right plan for you. Below are a few things to think about that will help your decision and start you off on the challenge in the best possible way for you!

Questions to ask yourself before choosing a plan:

• Do you have access to weights?
• Do you enjoy weight training or prefer using body weight?
• Do you like to incorporate Pilates into your workout week?
• Do you want a high impact and fast paced challenge?

Equipment Plan

This plan focuses on building strength and fitness. Empower your mind and body with a combination of boxing, HIIT and at home weights.

It includes a combination of our BOXlift and BOXhiit workouts - 20 minute low impact yet fast paced boxing style weight training sessions and 20 minute fast paced HIIT style boxing training - both are designed to build strength, coordination and control.

Workouts included in this plan are:

• Ignite
• Power Sessions
• Sculpt
• BOXhiit
• BOXlift
• 5 Min Abs
• Resist-Ded

A perfect variety between low-impact, weight training and high intensity workouts.

This plan is perfect for those who love to lift weights and also get a quick sweaty burn.

What you will need:

• A Swiss ball and access to weights, including two sets of dumbbells. A light set, around 1-3kgs and a heavy set around 4-8kgs. Resistance bands are optional.