STRUGGLING WITH
BACK AND NECK PAIN
ON THE BIKE?

Build better balance and stability in order to drive
more power on the bike in 30 days with our LEVEL 2 Challenge

BUILD BETTER BALANCE AND STABILITY TO DRIVE MORE POWER ON THE BIKE

Have you completed our 30 day Core Challenge (level 1)? Or perhaps you already incorporate a lot of core work into your weekly schedule but looking for help and structure to take your core strength to the next level?

That's where our 30 Day Core Challenge (Level 2) comes in!

Building on the exercises within the level 1 programme, our level 2 core challenge has been designed to take your core strength to new levels as the exercises become more advanced and varied. We introduce back core exercises, increase the amount of lower ab exercises to build on your current core strength and also introduce the advanced Njinga Core Trio to replace the Crunch Trio seen in level 1 (Be prepared to work a combination of your upper and lower abs in this new favourite which will progress in reps throughout the programme).

Unlock your full cycling potential with our comprehensive core challenge and become more stable and efficient on the bike.

DOES ANY OF THIS SOUND FAMILIAR?

Our 30-Day Core Challenge (Level 2) is designed to solve and answer the most common challenges and questions that the global community of cyclists deal with on a regular basis:

- Reached a plateau? Not getting any quicker or stronger on the bike?
- Looking for more structure and progression to add to your current strength training?
- Do you struggle with neck or lower back pain?
- Want to improve your power output on the bike?
- Lack good bike control?
- Lost focused in your training? Struggling to stick to a routine?
- Struggle to ride for too long before your body starts feeling tired and overworked?
- Does your upper body move around a lot from side to side when riding?
- Often suffer with injuries?
- Struggle to maintain good form on the bike?

KEY DETAILS

WHO WILL BENEFIT FROM THIS?

Suitable for all levels of riders looking to improve their core strength. If you do not currently include a lot of core workouts in your weekly schedule check out our Level 1 core challenge which may be more suited to you.
Not sure what stage you are? Click here.

 HOURS PER 
WEEK

1 x 10-15 minute core workout, 
7 days a week







START 
DATE

This is an evergreen programme, meaning you can sign up, start, and do the course in your own time and at your own convenience. 

 Next LIVE programme starts 15th Feb.





PROGRAMME LENGTH

30 days







GET TO YOUR NEXT STRONG CORE

Our 30-Day Core Challenge has been specially designed by British Cycling certified coaches and is suitable for all levels of riders. The only requirement is that you want to build a strong core. We've helped thousands of cyclists of all ability levels train smart and become stronger and more efficient riders.

WHAT'S INCLUDED?

COMPREHENSIVE COURSE CONTENT

DETAILED INSTRUCTIONS

DAILY CORE VIDEOS

As part of our 30-day core challenge (Level 2), you'll get access to our exclusive online training platform and access to our active, vibrant online community of cyclists from around the globe (who knows – maybe you'll find and befriend a group of cycling peers in your area?).

ACCESS TO A LIBRARY OF OVER 45 VIDEOS

We focus on building a solid core, working on upper, lower and obliques to create stability and power on the bike.

DAILY TRAINING SESSIONS

Structured daily core sessions to provide you with a weekly structure and focus over the next 30 days to help you drive performance improvements..

hABIT/COMMITTMENT GUIDANCE

To help you overcome challenges and push through negative barriers that could stop you completing the programme and from achieving what you're truly capable of.

NUTRITION GUIDANCE

To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.

COACHING TIPS

Boost your training with structured training tips and advice on benefits of a strong core and guidance on how a stronger core can improve your cycling.

BENCHMARK TESTING

To track your progress at the beginning and end of the 30 days.

ACCESS TO PRIVATE COMMUNITY

Get support and motivation from other 30-Day Core Challenge cyclists in our private Facebook group.

DEEP STRETCHING

Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.

"Push yourself because no one else is going to do it for you."

TOP 15 REASONS WHY CYCLISTS LOVE THIS PROGRAMME

1. Suitable for all levels of riders looking to improve their core strength
2. Unlock your full cycling potential by working on an area often neglected by cyclists
3. Improved bike control and stability
4. Helps you establish a beneficial weekly routine with sessions that become hard to skip
5. Designed to help achieve long term and short term goals
6. Get support from a community of like-minded riders
7. Designed and led by an experienced British Cycling Coach
8. Improved ability to produce and maintain power
9. Easy to follow and progress with guaranteed results or your money back
10. Combination of demonstrations, written communication and videos to check progress and improve learning
11. Challenging but achievable
12. Simple exercises you can do at home 
13. Build strength, stronger core & knowledge
14. Increased motivation levels
15. Reduced pain and discomfort on the bike

PRICING

SELF PACED
(RECORDED)

£27

Our self-paced option allows you to buy and complete the programme at your own pace. Good for those on a budget or with busy schedules.

By signing up to our programme below you will be agreeing to our Terms and Conditions

ONLINE GROUP
(LIVE)

£78

For those that prefer to train and learn with other people, this option is for you.
Our next live 30 day Core Challenge is starting 15th February 2021. 5 x live sessions during the week and 2 x recorded sessions on weekends. 7:30 AM

By signing up to our programme below you will be agreeing to our Terms and Conditions

100% MONEY-BACK GUARANTEE



We're convinced there's no better programme out there. In fact, we feel so strongly about this that if you follow the programme and all our recommendations and you don't see any improvements, we'll give you 100% of your money back.

That means if you think this programme can help you even just a little bit, you can enroll risk-free, knowing that you're either going to see results or you're going to get your money back. There's no in between. That's our promise to you.

"Results happen overtime, not overnight. Work hard, stay consistent and be patient. Results will follow."

NJINGA = PROVEN RESULTS.
TAKE IT FROM OTHERS WHO'VE COMPLETED THIS PROGRAMME.

"I have just completed the 30 day programme and I am reaping the benefits. I especially noticed how much stronger I am in the core exercises - to think I’d complete 120 crunches in a row at the start of this. But I’ve got through the crunch trio every single day - Looking forward to the next one."

Fiona Inskip

"The 30 Day Core Challenge provides focus and is easy to incorporate into my schedule each morning - excellent 15 minute workouts - I have never achieved so much in 15 minutes each day! The technique videos are also incredibly helpful - sharp, short and informative. Looking forward to more programmes."

Monie Lindsey

"On the recent programme my core strength doubled and my flexibility increased dramatically.
These courses and the structured training really deliver results, thanks for getting them to work in a virtual world."




Mark Donovan

"Great things never come from comfort zones."

YOUR COACH, TOGO KEYNES

Head performance coach at the Njinga Cycling Academy, Togo Keynes, launched Njinga in 2012 with his co-founder, Leigh Rogers. Together they have built Njinga from the ground-up, starting as a small bespoke cycle coaching business with ambitious plans to the successful global transformational Cycling Academy that it is today.

As a coach, Togo is a force to be reckoned with and those who know him don’t doubt this for a second. He operates at three times the speed of a normal person and six decibels louder. His energy, background and wealth of experience have created the rich foundation on which Njinga is built: an ex-Wasps rugby player, three-times Team GB racer for the UCI Gran Fondo World Championships, experienced British Cycling Coach, REPS Personal Trainer to cyclists, Wattbike Performance Coach, Holistic Nutritionist and Health Coach.

As a visionary, Togo is passionate about helping people become their best selves and achieve optimum wellness through cycling. From the start of his 20-year career, Togo has worked with thousands of cyclists, transforming them into stronger, faster climbers.

Togo’s approach to his work and training is a comprehensive, unparalleled 360 degrees. You can read more about  his approach, and rider success stories 
here.

NEW TO NJINGA?

Book a free 15 min coach call and we'll help you figure out Your Next.    

FREQUENTLY ASKED QUESTIONS

Our 30-Day Core Challenge is suitable for riders of all levels – and we mean it! No matter what level of cyclist you are, a strong core is vital. If you do not currently include a lot of core workouts in your weekly schedule check out our Level 1 core challenge which may be a better place to start to improve your core strength.

Having access to the recommended equipment will help you get the best out of this programme. If you don't have or aren't able to get your hands on the recommended equipment, don't worry! There are always alternatives you can use:

To get the most out of this programme we recommend you have:


 - A full water bottle during every core session - Preferably not glass, instead plastic or metal.      
- Hand weights or kettle bells (safe homemade weight alternatives such as a water bottle with sand in can work, too)
- An exercise mat or something comfortable to lie on

It's simple: purchase the programme and follow the programme at your own pace. Content will be drip fed each week to keep you on track to complete it within the recommended 30 days. 

The group option will allow you to  train and learn with other people at the same time. The programme will start on a specific date and include live class options so you can all train together online. We look to run a group Core Challenge every quarter throughout the year.

We strongly recommend following the order the programme has been set out in as closely as possible to see the most benefits. We do however understand that life can get in the way and the plan may not be possible to follow in the exact order that has been outlined or you may need to miss a day. If you do miss one of the daily core sessions throughout the programme we offer recommendations within the programme to ensure you continue to train smart.

This programme has been designed to be completed within 30 days. We know life and injuries can sometimes get in the way so we have extended your access to this programme for 40 days from the date of purchase. After 40 days your access will be removed. 

If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.

STILL GOT A QUESTION?