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sohfit strength program 18th april 2022



You will be doing 4 days of pure strength work (with a short metabolic conditioning piece on certain days) with 1 day of steady state cardio. You will be working through isolation pieces, supersets, tri sets, giant sets, etc. whilst working with different rep ranges each week. The progression over time will allow you to increase intensity by increasing the weight lifted and decreasing reps.


You need weights for this program. You will have Zoom Live Sessions 2 days a week on Tuesday & Thursday from 8:05 AM - 9:05 AM IST AND 7:00-8:00 PM IST.


You have 3 options to workout on this Program: (i) Attend either the morning or evening zoom live session; (ii) follow along the zoom live recording with a coach working out - at your convenience; OR (iii) use the microsite with demo videos of all movements and do it on your own


Nutrition is a big variable that affects strength, muscle building, performance and recovery. You will be given specific nutritional guidelines to follow over the course of the 4 weeks. These guidelines will be designed, in consultation with Kinita Kadakia Patel, one of India’s finest sports nutritionists, to help you achieve your strength goals.


This Program caters to all levels: Beginners, Intermediate and Advanced.


You will be on a WhatsApp group spearheaded by the SOHFIT Coaches who will be with you every step of the way.


We will be tracking your workout and food so you will have to share your summaries on the WhatsApp group. We will be following the 5:2 principle wherein you will be working out Monday to Friday and will be reporting your summaries and food logs from Monday to Friday. You will get 2 days ( Saturday and Sunday) where we will not be asking for your summaries though we would encourage you to stick to the guidelines as much as possible.


We will be providing you with the workouts on our microsite.


We will be conducting Virtual sessions a few times a week. These sessions are also recorded so you can use them to follow along and workout. 


Your program will include dynamic mobility work every Wednesday as your mid-week active recovery



INR 11,000 + 18% GST 

We accept all international payments.

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  • What is the 40 Day Challenge all about?
    Please check details on our website and watch the video. If you have further questions, then please check out the FAQs on this page.
  • How are the workouts going to be sent?
    The workouts will be put up on our micro site everyday at around 4pm IST, one day before you are expected to do them. We will send you an email along with a tutorial on how to access and navigate the site prior to the start of the Program. Each movement will be linked to a demo video for that exercise for you to go over the form and understand the movement mechanics.
  • What is the difference between the SOHFIT 40 Day and 21 Day Challenges?
    The SOHFIT 40 Day Challenge has three distinct levels: Beginners, Intermediate and Advance. Each level has different workout routines targeted towards three distinct goals. The 21 Day Intensive Challenge on the other hand is for those who have a strong fitness foundation. The SOHFIT 21 Day Intensive Challenge is for a shorter period and hence we workout 6 days a week as opposed to 5 days a week. The SOHFIT 40 Day Challenge on the other is for a longer duration where we build the intensity of the workouts gradually.
  • Can I enrol for the challenge without Nutrition Tracking?
    The Challenge is curated so that the workouts complement your nutrition. The guidelines are provided to you at the start of the program. However, nutrition tracking is optional so you can take up the program without it.
  • Will the Challenge help me lose weight?
    The focus of the Challenge is to become fitter, faster and stronger. We believe that focusing on fitness goals is far more productive than focusing on a number on the scale. If you eat clean and push hard on the workouts, then you may see a reduction in inches, but that is not the focus of the Challenge.
  • How do I select weights for myself?
    Weight selection is extremely subjective but crucial at the same time. One person’s ‘heavy’ may be another person’s ‘light’. You need to pick a weight that is comfortable for you so you don’t mess up your form but is also challenging at the same time. It’s always good to do a couple of test reps and keep all your weights ready before you commence your workout. As a rough guide, a total novice may wish to work with a 3-5kg set for arms and 5-7.5kg set for legs.
  • How would it work if I have to travel during the Challenge?
    If you can’t workout due to a flight, that’s ok, but we will encourage you to stick to the Challenge as best you can for all 40 days.
  • I have an injury or serious medical condition; can I join the Challenge?
    It depends on the nature of the injury or medical condition. We recommend you first speak to your physio or doctor and ask them whether a high intensity program would be suitable for you. With their advice in hand, if you’re still not sure please contact us at
  • What is the duration of the workouts?
    The workouts should not take more than 60 minutes including your mobility and warm up.
  • Will you guide us once the Challenge is over?
    Yes, we won't leave you without providing guidelines both in terms of exercise as well as how to carry forward the food. The whole idea of the Challenge is that you would be able to sustain this lifestyle long after the 40 days are done, so we will prepare you for that in due course.
  • Can I do any other workouts over and above the Challenge ones?
    Given the nature of the program, we would like you to just focus on the workouts given. If you give each workout your best effort, you will not need to do anything over and above the workouts.
  • I am pregnant or have recently delivered (including breastfeeding), can I do the Challenge?"
    Please speak to your doctor and obtain written permission from them in order to participate in a high impact program. If you require an exercise program to be tailored to you, then the Challenge may not be the best option (for this, we have the Personalised Fitness Plans, under which we have a specialised Prenatal program that we would strongly suggest pregnant women opt for). In terms of nutrition, we don't enforce any specific diet plan, so it will be possible for you to eat as per your doctor's guidelines and not worry about calorie restrictions or the like. The Challenge is all about eating wholesome, nutritious food in quantities that are suitable for you and your stage of life. In the event that your doctor has asked you to eat anything specific that falls outside the Do's and Don'ts guidelines (which you receive upon signing up), we are happy to make an exception for you. If you would like to discuss further after speaking to your doctor, please contact us at
  • How do you take into account PCOD/PCOS?
    PCOD/PCOS is something that is, of course, best managed in consultation with your doctor. However, general medical advice for those experiencing PCOD/PCOS is that eating healthily and ensuring an active lifestyle are crucial factors in combatting the condition. So in that sense, the Challenge is very suitable for women with PCOD/PCOS, without requiring any specific modifications. We have had dozens of women with PCOD/PCOS participate. We also do not prescribe a specific diet, so you are free to work within our Nutritional Guidelines to eat in a way that best suits you.
  • How does the time difference work if I'm outside India?
    We regularly have people from all over the world on our Challenges, from New Zealand to the West Coast! We send you the workouts the day before, so you can do them the next day in your own time. Where possible, we also try to group you with people in similar timezones.
  • Will you give me a meal plan?
    No. We do not believe in a one-size-fits-all approach to nutrition, so we do not provide meal plans as part of the Challenge because it is a group program and everyone has different needs.
  • Can I eat regular Indian food?
    Absolutely. We allow all beans/lentils and vegetables (except potato), all millets (nachni, ragi, bajra etc), as well as jowar, oats and quinoa. A little ghee is also fine, as is curd and paneer.
  • Should I count calories?
    We would prefer you don’t because calorie counting can lead to an unhealthy relationship with food that doesn’t necessarily consider other important aspects of nutrition. It’s a tool that can have its place but the balance is complex and best left to the experts. We suggest you focus on choosing nutritious foods as per the principles outlined, and develop and maintain a healthy relationship with food.
  • What should I do if I have to eat out?
    A lot of people have lifestyles that necessitate eating out, so the Challenge is designed in a way that makes this possible - all we ask is that you stick to the Do’s and Don’ts. The trick to eating out is simply to know what to avoid (the Don’ts list), and then to ensure that you’re getting the best possible nutrition under the circumstances (the Do’s list). This is also the sort of thing that our coaches will be able to help you with in much greater detail on the WhatsApp groups.
  • Will there be alternatives to running?
    We will have running on the program but we will give you alternatives in terms of cycling, swimming, elliptical or even walking for that matter. So you can build up at your speed or choose an option that works best for you.
  • What is the difference between the BURN and the 40 DAY CHALLENGE?
    The difference is the length of the program and you will be doing a little bit of strength work on this program as well which we don’t do on Burn. We will increase the intensity slowly and gradually. You will be training for double the time so you can’t really go all out from day 1. Our focus, as always, is to make you fitter.


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