Evolution: 10 week challenge

Evolution: 10 week challenge is AUT Sport & Fitness Centre's newest fitness and nutrition training program. Whether you’re starting out on your fitness journey or at the peak of your fitness, Evolution: 10 week challenge is built to challenge every fitness level.

This 10 week challenge focuses on giving you the tools to change your approach to total body transformation through guided exercise and wellness coaching.

This challenge includes:

  • Learning about goal setting
  • Taking measurements to see how you progress through the challenge
  • 2x weekly 50-minute sessions
  • Personalised programme
  • Access to the Evolution Community Facebook group
  • Weekly tips and recipes
  • Learning about creating positive nutrition habits

Cost and how to book

The cost is $270 for 10 weeks. Come in and see us at AUT Gym City reception to confirm your spot!

Start date

Week 1 starts 8 February 2021

You attend two sessions each week, either with Brian or Steph. Brian and Steph were finalists in the Exercise Industry Awards in 2020, and Steph won Exercise Instructor of the Year 2020.

  • Monday and Wednesday, 7am with Steph
  • Tuesday and Thursday, 5pm with Brian

Challenge timeline

Week 1: Pre-screening

Goal settings session where you identify your short term goal and make a plan with the guidance of a REPS registered trainer.


Week 2: Hip hinge

Learn this fundamental movement pattern that helps you perform essential tasks such as bending over and picking things up.


Week 3: Squat

Another fundamental movement pattern, that forms the base of many of your compound gym based movements, as well as in your everyday life.


Week 4: Scapula

Also known as your "shoulder blades" - learn how to relieve back pain and improve your posture with how to correctly "set" your shoulders.


Week 5: Horizontal and vertical pull

Balancing opposing movement patterns to prevent injuries.


Week 6: Horizontal and vertical push

Balancing opposing movement patterns to prevent injuries.


Week 7: Unilateral lower body movements

Learn how to maintain core stability and balance with single limb exercises, like lunges.


Week 8: Deadlift

This movement is a brilliant "bang for your buck" exercise. Learn how to correctly perform this exercise with safe form.


Week 9: Kettlebell variations

Learn how to use one of the most versatile pieces of equipment in the gym.


Week 10: Post-screening

Re-test and see how your body and mindset has changed over the 10 weeks.

Where to find us

AUT City Campus
WC Building 55
Wellesley Street East
Auckland 1010

Phone: + 64 9 921 9919
Email: citygym@aut.ac.nz