LEAN SUMMER SHRED
From $64.97
Your Free Gift
Start DateAugust 3, 2026
End DateAugust 30, 2026
Duration28 Days
Enrollment ClosesAugust 3, 2026
28-Day Transformation · Early Bird Open
LEAN SUMMER SHRED
28 days. A scietific plan built for to maximize results for body. Lose fat, grow your glutes, tighten your waist — and stay consistent with a community and coach behind you.
🎁 Free bonus when you join today
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13 lbs lost · 28 days
Previous Challenge Member
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Early Bird
LEAN SUMMER SHRED — 28-Day Challenge
A structured plan to lose fat, build your glutes, and tighten your waist — with both home and gym versions, a supportive community, and a shot at cash prizes for your transformation.
Choose your plan
✓Weekly meal plans for every calorie tier — just pick yours and eat
✓Custom macros calculated for you on the DNF App
✓Full DNF App access with video demos for every workout
✓Everything in Self-Guided, plus:
✓A custom meal plan built around the exact foods you love
✓Weekly check-ins that keep you accountable
✓Plan adjustments from your coach as your body changes
Everything you get today
✓28-day training plan (home + gym)
$97 value
✓Personalised meal plan + grocery lists
$120 value
✓12 weeks of DNF app access
$60 value
✓Private community + coach check-ins
$40 value
✓Entry to win cash prizes
Priceless
Total value
$317+
Early Bird
$64.97
Today only
One-time payment · Price increases after early bird closes
🛡Join with confidence — see our refund policy for details.
12 weeks of app accessCash prizes for top transformationsHome or gym — your choice
Want it done for you?
Add Macro Coaching — $197
A custom meal plan built around your foods, updated weekly, with progress check-ins from your coach.
No Excuses Needed
This Is For You — Even If...
Whatever's holding you back, there's a version of this challenge that works for you.
You're a total beginner
Pick the 4 Days/Week option — every move is demoed on video, and the plan eases you in step by step. No experience needed.
You're postpartum or breastfeeding
The 4-day plan is designed to ease back into movement at your own pace. As always, check with your doctor before starting any new program.
You're short on time
Sessions run 45–60 minutes, 4 days a week. You get 12 weeks of access, so if a week gets away from you, you're not locked out — just pick back up.
You've tried before and it didn't stick
This time you've got a community, weekly structure, and a plan built around foods you actually like — not another generic template to abandon.
You have an injury or old aches and pains
Home and gym versions both include modification options, so you can train around what your body needs. Always check with a healthcare provider for any existing injury.
You're intimidated by gyms or travel a lot
The home version needs minimal equipment, so you can train in your living room, a hotel room, or wherever you are — no gym intimidation required.
Always consult your doctor before starting a new exercise program, especially if you're pregnant, postpartum, breastfeeding, recovering from injury, or managing a health condition.
What You Need
No Gym? No Problem.
Pick Your Setup.
Choose your training environment below to see exactly what equipment you need to complete the challenge.
Home Workout Setup
Everything you need
to train at home
No gym membership needed. The home version of LEAN SUMMER SHRED is designed to give you the same results using minimal equipment you can get anywhere.
Dumbbells
A set of light and medium dumbbells — 10 to 30 lbs covers most exercises.
Glute Bands
Resistance bands for targeted glute activation and isolation work.
Bench or Sturdy Chair
For hip thrusts, step-ups, and upper body exercises.
Workout Mat
For floor work, core circuits, and stretching.
Gym Workout Setup
Maximize your results
at the gym
The gym version uses progressive overload and full equipment access to maximize glute growth, strength gains, and body recomposition.
Barbell + Plates
For hip thrusts, Romanian deadlifts, squats, and progressive overload.
Cable Machines
Cable kickbacks, pull-throughs, and upper body work for full muscle development.
Dumbbells + Smith Machine
For accessory movements, isolation work, and lower body power.
Glute Bands
For warm-up activation and isolation finishers at the end of each session.
Challenge Prizes
Win Cash Prizes for Your Transformation.
The top 3 transformations at the end of the 28-day challenge win real cash prizes. Show up, do the work, and get rewarded.
1st Place
$500
Grand Prize Winner
Cash prize awarded to the member with the most impressive 28-day transformation, judged on results, consistency, and progress photos.
2nd Place
$250
Runner Up
Runner-up gets a gift card prize for the second most impressive transformation across the full challenge round.
3rd Place
$100
Third Place
Third place gift card prize recognising outstanding commitment and results over the full 28 days.
✓ Every member who joins is eligible to win
Winners are selected at the end of each challenge round based on before and after photos, consistency, and results.
How It's Personalised
Your Plan Is Built Around You.
We ask 31 detailed questions so every meal, every macro, and every grocery item is personalised specifically for your body and your goals.
We ask you 31 questions — including:
Your primary goal
Fat lossGlute growthBody recompositionBuild muscle
Foods you love and want included
"Overnight oats, chicken breast, eggs, white rice, pasta, blueberries, peanut butter, protein bars, taco bowls..."
Every meal is built around what YOU enjoy.
Foods you do NOT eat
"Mushrooms, cottage cheese, salmon, spicy foods..."
These will never appear in your plan. Ever.
Meals per day preference
2 meals3 meals3 meals + 2 snacks4 meals
Commitment level (1–10)
Your plan looks like this:
Day 1 — Monday
Breakfast
3 scrambled eggs · 1 cup white rice · ½ cup blueberries
420 cal · 32g protein
Lunch
6oz grilled chicken · 1.5 cups pasta · 1 cup broccoli
510 cal · 48g protein
Snack
1 cup Oikos Triple Zero · 1 banana
220 cal · 15g protein
Dinner
5oz ground beef taco bowl · ½ cup rice · ¼ avocado
530 cal · 44g protein
Daily Total: 1,680 cal · 139g protein
+ Full Grocery List Included
Chicken breast — 4 lbs (Tyson)White rice — 2 lbs (Mahatma)Eggs — 18 countOikos Triple Zero — 7 cups+ more...
Inside The App
Everything You Need. One App.
Your workouts, meal plan, progress tracking, and coaching — all inside the DNF app.
- Video workout demos
Every exercise has a guided video so you always know exactly what to do. - Progress tracking
Log workouts, track your weight, and see your progress over time. - Meal plans + macros
Your custom meal plan lives right inside the app. Always accessible. - Community support
Connect with thousands of women on the same journey.
DNF Fitness App
Hip Thrust — 4x12
Romanian Deadlift — 3x10
Cable Kickback — 3x15
Glute Bridge — 3x20
Client Results
Real Results. Every Round.
Real Results
Real Women. Real Results.
These are real results from real challenge members. Your transformation is next.
11 LBS
Lost in 28 days
while building her glutes
28 Days
Full transformation
custom plan + workouts
250K+
Women transformed
across all challenge rounds
What Members Are Saying
250,000+ Women Can't Be Wrong.
★★★★★
I lost 11 lbs in 28 days while actually building my glutes. Knowing exactly what to eat every day changed everything.
— DNF Member, Round 2
★★★★★
The custom meal plan used foods I actually eat. I stayed consistent for the first time ever and finally saw real results.
— Body Goals Season Member
★★★★★
Darihana checks in every week and adjusts your plan. It feels like having a personal coach in your pocket.
— Macro Coaching Member
Got Questions?
Frequently Asked Questions
Don't see your answer? Email us at hello@darihananova.com
You get 12 weeks of access to the challenge and app — way more than the 28 days of programming, so you have plenty of time to complete it and keep using the app afterward. Access expires after the 12 weeks.
The programs can be done at home or the gym. If you're working out from home you'll need: a small bench or ottoman, lightweight dumbbells for upper body (5-12 lbs each), heavyweight dumbbells for lower body (20 lbs or heavier), a set of glute bands, and a set of long bands.
If you're working out at a gym you'll also need: ankle straps for cable leg exercises and a barbell pad for heavy hip thrusts.
Pick Coached if you want a meal plan built specifically around your foods, with weekly updates and check-ins from your coach. Pick Self-Guided if you'd rather run it yourself — you still get weekly meal plans for every calorie tier, custom macros on the DNF App, and full app access with video demos for every workout. Both include the home and gym training programs.
Once you enter the challenge the group you're assigned to for support will be available on the challenge overview inside of the app.
Absolutely! You can join even if you have no experience working out or tracking calories. Every workout has a video demo in the app, and if you'd like your nutrition mapped out for you, the Coached plan hands you a custom meal plan.
Yes, it is available worldwide.
On the app, you can submit weekly photos to track your progress. Only mandatory check-ins are on the first and last week of the challenge if you want to enter for prizes.
Winners are chosen based on their transformation and overall body composition changes across all body parts. Every member who joins the challenge is automatically eligible.
No, only submit photos if you want to be entered for prizes. If you do decide to submit before photos — they are not shared without your consent.
See our full refund policy for details on cancellations and refunds.
Email us at hello@darihananova.com
Your Results Start With The Plan You Follow.
Stop guessing. Stop restarting. 28 days. A custom plan. Real results.
🎁 Free bonus when you join today
ENROLLMENT CLOSING IN
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BLOOM + BUILD - 28 DAY CHALLENGE
A structured 28-day fitness challenge for women who want real results without extremes. Follow a clear plan, stay accountable, and finally build consistency that lasts.
Challenge Dates
Start
End
Starts April 20th and ends May 17th.
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WORKOUTSTailored strength and conditioning sessions designed to help you build muscle, burn fat, and transform your shape using the proven 3-1-1 Method. 3 Glute-Dominant Days, 1 Upper Body Day, 1 Full Body Conditioning Day.
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PROGRESSIVE OVERLOADEvery week builds on the last. You’ll gradually increase weight, reps, or intensity so your body continues to make real, visible progress for the full 28 days.
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SPLIT ROUTINEA smart weekly training split that targets specific muscle groups each day — with an intentional lower-body focus to grow your glutes and tighten your waist without overtraining.
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NUTRITIONFlexible nutrition guidance that supports shredding or building. Your plan aligns with your personal goals, tastes, and lifestyle so you can stay consistent.
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CUSTOMIZED MACROSWorks with any diet—enjoy your favorite foods while achieving results!
CHALLENGE PRIZES
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Grand Prize - 1st Place$500 CASH
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2nd Place$250 ILUS LABEL Giftcard
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3rd Place$100 ILUS LABEL Giftcard
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4th PlaceFree entry into next challenge.
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5th PlaceFree entry into next challenge.
What Do You Need?
Choose your setup and see exactly what you need to get started.
Home Workouts
Train At Home
Perfect if you want to follow the program with minimal equipment at home.
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DumbbellsA light to medium set for lower body, upper body, and core work.
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Resistance BandsGreat for glute activation, warmups, and added tension.
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Workout MatHelpful for floor work, mobility, abs, and stretching.
Gym Workouts
Train At The Gym
Best if you have access to machines, heavier weights, and a full gym setup.
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DumbbellsUse a range of weights so you can progress over time.
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Barbell SetupIdeal for hip thrusts, RDLs, squats, and progressive overload.
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Gym MachinesCable machines, leg press, and other equipment can be used where available.
MUST HAVE FOR THE CHALLENGE
The perfect add-on to get more from your program.
Pairs with: AT HOME WORKOUTS / GYM WARM-UPS
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DURABLE BUILDQuality materials for long-term use.
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ADJUSTABLEDial in the fit and resistance for any workout.
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PORTABLELightweight and easy to take anywhere—home or gym.
WHAT THE CHALLENGE OFFERS: NUTRITION
Flexible nutrition built around your goals, lifestyle, and favorite foods.
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CALORIE FOCUSED MEAL PLANSBuilt for your lifestyle and schedule—simple, flexible, effective.
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DIET-FRIENDLYThis challenge works with any diet style. Enjoy the foods you love while still hitting your goals, staying on track, and seeing results without feeling restricted.
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GROCERY LISTSAuto-generated shopping lists to save time and money.
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APP CHECK-INSAccountability, check in on the app and submit your photos to track your progress.
Why Join Us
Real results. Real rewards. Real community.
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150,000+ JOINEDOver 150,000 users have joined our challenges. Be the next to transform!
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$500 CASH PRIZEWin big and take home a grand prize of $500 for your transformation!
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4.9/5 RATINGOur members rate the app and programs an average of 4.9 out of 5.
Stay Consistent. Train Smarter.
Everything you need to follow through—community, guidance, and flexibility.
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ACCOUNTABILITYJoin our private community and use the app’s features to stay accountable.
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VIDEO DEMOSAccess video demos for all exercises to ensure proper muscle activation and better gains.
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HOME OR GYMWorkout anywhere! Follow a structured 4-week routine you can do at home or in the gym.
don't see an answer? email us - hello@darihananova.com
FREQUENTLY ASKED QUESTIONS
Does the challenge expire?
You have access to the challenge + app for 12 weeks. The program expires after the 12 weeks.
What do I need to do the challenge?
The programs can be done at home or the gym.
If you're working out from home you'll need the following:
- A small bench or ottoman.
- Two (2) lightweight dumbbells for upper body (5lbs-12 lbs each).
- Two (2) heavyweight dumbbells for lower body (20 lbs or heavier each).
- A set of glute bands, click this link for my brand https://darihananova.com/collections/glute-bands
- A set of long bands, click this link for my brand https://darihananova.com/collections/long-bands-1
If you're working out in a gym you'll need some additional items such as:
- A set of glute bands, click this link for my brand https://darihananova.com/collections/glute-bands
- A set of long bands, click this link for my brand https://darihananova.com/collections/long-bands-1
- Ankle straps for cable leg exercises, click this link for my brand https://darihananova.com/products/dnf-ankle-strap
- A barbel pad for heavy hip-thrusts, click this link for my brand https://darihananova.com/products/black-marble-barbell-pad?_pos=1&_sid=b9238e1be&_ss=r
How do I pick a challenge?
Each challenge description will give you the details needed to know if it is the right program for you. Click the different tabs on the program page for all details. If you're still not sure, send us an email at hello@darihananova.com
Where do I find the Facebook group for my challenge?
Once you enter the challenge the group you're assigned for support will be available on the challenge overview inside of the app.
Is the challenge beginner friendly?
Absolutely! You can join even if you have no experience working out and tracking calories. You’d pick the “beginner” challenge option.
Is the challenge available in all countries?
Yes, it is available worldwide.
Where do I submit photos?
On the app, you can submit weekly photos to track your progress. Only mandatory check ins are on the first week and last week of the challenge if you want to enter for prizes. You’ll receive an email with set instructions on how to submit photos.
How are winners chosen?
Winners are chosen based on their transformation and overall body composition changes on all body parts.
Do I have to submit before photos?
No, only submit photos if you want to be entered for prizes. If you do decide to submit before photos - they are not shared without user consent.
I don’t see an answer to my question?
If you still have questions email us at hello@darihananova.com
- Choosing a selection results in a full page refresh.
!