4 week challenge join now
with Manu Kemp · starts November 2

4 week challenge.

Desafio de 4 semanas com a Manu Kemp · começa em 02/11/2026 #30withmanu

Daily training, nutrition and motivation inside a private WhatsApp group. Finish the year moving, not waiting for Monday.Treino, alimentação e motivação todo dia num grupo fechado no WhatsApp.

$29one-time payment
pagamento único
I'm inquero entrar no desafio Starts Nov 2, 2026
Começa em 02/11/2026
the prize

win a set from @empeakfitness.

A vencedora ganha um set da @empeakfitness.
@empeakfitness set
set of your choicevocê escolhe o seu set

The woman with the best transformation at the end of the 4 weeks wins a set of her choice from @empeakfitness.A aluna com a melhor evolução no fim das 4 semanas ganha um set à escolha dela.

  • Entering the contest is optional.Participar da premiação é opcional.
  • Before photos are collected privately and kept confidential.As fotos de antes são enviadas no privado e ficam em sigilo.
  • The group helps choose; the final decision is made at the end of week 4.O grupo ajuda a eleger e a decisão final sai no fim da 4ª semana.
who it's for

the year isn't over yet.

O ano ainda não acabou.

you stopped mid-year

You started strong, life got busy and training slipped. This gives you a simple plan to restart now.Você parou no meio do ano? Recomece agora com um plano simples.

you don't want to wait for january

Instead of another New Year's promise, you start 2027 with 4 weeks of habits already built.Chegue em 2027 com 4 semanas de hábito já construído.

you train better with company

Everyone in the group is on the same day. The accountability keeps you going.No grupo todo mundo está no mesmo dia, e isso te faz continuar.

what you get

everything for the next 4 weeks.

Tudo para as próximas 4 semanas.
group

Private WhatsApp group

Grupo fechado no WhatsApp

4 weeks with Manu and the crew, asking questions and sharing progress.

train

Day-by-day workouts

Treino dia a dia

Gym and at-home options that fit a busy end-of-year routine.

food

Nutrition guide

Guia de alimentação

Practical guidance to eat better, holidays included.

focus

Daily motivation

Motivação todo dia

Daily messages and mini-challenges so you don't quit halfway.

plan

4-week schedule

Cronograma das 4 semanas

Wake up knowing exactly what to do that day.

track

Progress tracker

Ficha de evolução

Log measurements and photos on day 1 and at the end of week 4 and see the difference.

how it works

three steps and you're in.

Três passos e você está dentro.

Grab your spot

One-time payment of $29 by card.Pagamento único de $29 no cartão.

Join the group

You get the group link and materials right after purchase.Você recebe o link do grupo logo após a compra.

4 weeks of focus

Follow the plan, post your progress with #30withmanu and compete for the set.Siga o plano, poste sua evolução com #30withmanu e concorra ao set.

your coach
Manu Kemp training at the gym

Manu Kemp

@manugkemp

Brazilian Coach

Brazilian, living in the US, and leading this challenge every day inside the group.Brasileira, mora nos EUA e conduz o desafio todos os dias no grupo.

Giovanna Vilarubia
behind the scenesnos bastidores

Giovanna Vilarubia

@givilarubia

Personal Trainer & Nutrition Coach | Digital Product Creator

starts 11/02/2026 · começa em 02/11/2026

4 week challenge

  • Private WhatsApp group for 4 weeksGrupo fechado no WhatsApp por 4 semanas
  • Gym and at-home workout planTreino para academia e casa
  • Nutrition guideGuia de alimentação
  • Daily motivation and mini-challengesMotivação e desafios diários
  • Chance to win an @empeakfitness setChance de ganhar um set da @empeakfitness
$29

one-time payment · pagamento único

Save my spotgarantir minha vaga

FAQ

Perguntas frequentes
Is it beginner-friendly?

Yes. Workouts include options for beginners and for anyone coming back after a break.Sim, tem opção para iniciantes e para quem está voltando.

Do I need a gym?

No. There's a gym version and an at-home version.Não, tem versão para academia e para casa.

When does it start?

The group starts on Monday, November 2, 2026. You join right after purchase.A turma começa em 02/11/2026. Você entra no grupo logo após a compra.

How is the winner chosen?

Entry is optional. Before photos stay confidential, the group helps choose, and the final decision is made at the end of week 4.Participar é opcional, as fotos ficam em sigilo e a decisão final sai no fim da 4ª semana.

Is the meal plan personalized?

It's a general nutrition guide with practical tips. It doesn't replace an individual plan from a professional.É um guia geral e não substitui um plano individual.

I'm inquero entrar no desafio