STAY IN THE GAME THIS SUMMER
STARTS 3RD AUGUST
Enter the SDP community.
10 MINUTES OR FULL FLOW
Train day by day or stack the sessions.
30 DAYS
One clear summer plan.
ADVANCED
Strength-led Pilates designed to push you.
THE SUMMER STRENGTH CONSISTENCY CHALLENGE.
You don’t need a perfect routine. You need a plan you can keep.
Summer has a habit of knocking training routines sideways.
Holidays, children at home, hot days, late nights and weeks that look nothing like your normal week. Before you know it, the workouts have stopped and September becomes the point when you promise yourself you’ll begin again.
The 30 Day Lock-In gives you one clear plan to follow, wherever summer takes you.
No scrolling through hundreds of workouts. No wondering what to do next. Just press play, follow the plan and keep building your strength.
*The challenge starts Monday 3rd August.
ONE CHALLENGE. MULTIPLE WAYS TO LOCK IN.
Every week, you’ll receive one powerful Lock-In Flow split into five focused 10-minute sessions.
Work through the sessions day by day, or stack them together whenever you have a longer training window.
You don’t have to choose one format for the entire month.
Some days you'll complete one 10-minute Strength Block. Other days you might tick off two or three. If you've got the time, stack all five into one powerful Lock-In Flow. And when Saturday rolls around, don't overlook your Stretch Session - it's an essential part of the programme, helping you recover, move better and come back stronger for the week ahead.
There are no bonus points for doing it one specific way.
The win is staying consistent.
ONE CHALLENGE. TWO WAYS TO LOCK IN.
Every week, you’ll receive one powerful Lock-In Flow split into five focused 10-minute sessions.
Work through the sessions day by day, or stack them together whenever you have a longer training window.
Press play on one focused block each day.
Perfect for busy weeks, holidays, hotel rooms and the days when getting started is the hardest part.
You are not doing a watered-down workout. You are completing one part of a full SDP flow and building it across the week.
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Stack all five sessions and complete the entire flow in one powerful 50–60 minute workout.
You’ll move through the complete weekly sequence without stopping, with all the layering, challenge and intensity you expect from SDP.
You don’t have to choose one format for the entire month.
Take the 10-minute route when life is full. Stack the sessions when you have more time. The plan flexes around your summer without losing the quality of the training.
One plan. No decision fatigue.
YOUR WEEK AHEAD IS ALREADY PLANNED.
Each week follows the same clear rhythm, so you always know what comes next.
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Ignite.
Build the foundation with your first 10-minute strength block
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Build.
Layer strength, control and endurance.
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Challenge.
Push a little harder and stay locked in.
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Power.
Increase intensity and finish strong.
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Complete the Flow.
Finish your final strength block and complete the week's workout.
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Recover.
Dedicated mobility and stretch session.
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Reset.
Rest today. Come back stronger tomorrow.
*Prefer a longer workout?
Complete the five Lock-In sessions back-to-back as your full weekly flow. The entire challenge is available in two formats on the platform so you choose your workout, your way.
Four weeks. Four shifts.
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01 — BUILD THE HABIT
Remove the friction and make showing up part of your day.
The first win is not perfection. It is proving that even on a busy summer day, you can still do something for yourself.
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02 — FEEL YOURSELF GETTING STRONGER
Start noticing what consistent training is doing.
More control. More endurance. Stronger movement. Weights that begin to feel different in your hands.
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03 — BACK YOURSELF
This is where motivation often dips.
Instead of waiting to feel inspired, you keep going because you trust the plan and you trust yourself to follow it.
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04 — BECOME SOMEONE WHO DOESN’T QUIT
Finish the month with more than completed workouts.
You’ll have proof that you can stay consistent through the weeks that are busy, imperfect and completely different from normal.
WHY I BUILT THE 30-DAY LOCK-IN.
I know what summer can do to a routine.
The children are at home, you’re away more, the days are hot and your weeks rarely look the way they normally do. Training becomes the thing you’ll get back to when life settles down again.
I didn’t want to create another all-or-nothing challenge. I wanted something strong enough to feel unmistakably SDP, but flexible enough to work around real summer life.
That is why every weekly flow can be completed in focused 10-minute sessions or stacked into one full workout.
You are still training properly. You are simply removing the idea that it only counts when you have a completely uninterrupted hour.
My goal is to keep you in the game this summer and help you finish the month feeling stronger, more consistent and very proud of yourself.
BUILD MOMENTUM
Stop treating every disrupted week as a reason to start again.
FEEL STRONGER
Build strength, control and endurance through consistent, challenging training.
Finish the month knowing you followed through on something you said you would do.
TRUST YOURSELF
Consistency today. Strength always.
THIS ISN’T ABOUT SQUEEZING A ‘SUMMER BODY’ INTO 30 DAYS.
Your body may change. You will feel firmer, stronger and more capable.
But we are not reducing 30 days of work to a before-and-after photograph.
The bigger goal is to change the way you train: less stopping and starting, less waiting for the perfect week and more confidence that you can keep showing up even when life is busy.
EVERYTHING YOU NEED TO PRESS PLAY AND GO.
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Advanced, strength-led Pilates with a different challenge and feel each week.
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Complete them separately or combine them to match however much time you have available.
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Dedicated recovery to help you move well and stay ready for the next week.
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Know exactly what to do each day without scrolling or planning your own schedule.
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Challenge emails, prompts, community check-ins and encouragement from Sam throughout the month.
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Your trial also unlocks the full SDP workout library, not only the Lock-In challenge.
Advanced by design.
The 30 Day Lock-In is for women who already train and want Pilates that genuinely pushes them.
You should be comfortable with Pilates fundamentals, familiar with weighted workouts and confident moving through challenging sequences at pace.
You can reduce your weights, take pauses and adapt your training when needed. But this is not a beginner programme or an all-levels challenge.
THE LOCK-IN CHALLENGE IS FOR YOU IF:
THIS IS NOT THE RIGHT STARTING POINT IF:
New to Pilates? Explore the SDP starting programmes.
Pilates that keeps strong women challenged.
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“It gave me structure at a time when everything else felt confused and uncontrollable.”
Heather, SDP Member
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“In one month I feel stronger and my Pilates has been taken to the next level!”
Kat, SDP Member
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I have used countless online platforms, but have never come across anything like SDP before.
Harriet, SDP Member
Join the challenge. Unlock the whole platform
The 30 Day Lock-In is included with SDP membership.
There is no separate challenge fee.
Start your free trial and you’ll receive access to the full Lock-In plan as well as the complete SDP workout library.
Advanced Pilates.
Strength-led training.
Short sessions, full-length workouts and hundreds of classes ready whenever you are.
Frequently Asked Questions
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The challenge starts on Monday 3 August 2026.
Join before the start date to move through the 30 days alongside the rest of the SDP community.
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Yes. You’ll still receive access to the complete challenge and can begin at Day 1.
Joining by 3 August simply means you’ll follow the plan at the same time as the wider community.
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Each week includes five focused 10-minute training sessions and one stretch class.
Complete one session each day, stack as many as you have time for or press play on full 50–60 minute Lock-In Flow.
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No.
You might train for 10 minutes a day during a busy week and complete the full flow the following week. You can also mix the formats within the same week.
The structure is designed to fit around your life.
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The plan includes five training sessions, one stretch and one rest day each week.
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No. The 30 Day Lock-In is an advanced, strength-led challenge.
It is designed for people who are already comfortable with Pilates fundamentals and weighted workouts.
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A mat and a selection of weights will form the core kit.
Any additional props will be clearly listed with the relevant sessions.
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Yes. Existing members can take part at no additional cost.
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Your trial unlocks the complete SDP platform, including the full workout library as well as the 30 Day Lock-In
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Challenge participants will receive daily emails to help them follow the plan and stay accountable.
Anyone who would prefer fewer emails will be able to switch to a Monday-only weekly roundup.
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Your membership will continue at £15 per month unless you cancel before the end of your trial.
You can cancel at any time.
THIS SUMMER, DON’T START OVER.
STAY IN THE GAME.
Thirty days.
One clear plan.
Ten minutes a day or the full Lock-In Flow.
Let’s do this.
*The challenge starts Monday 3rd August.