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Download Your Free 12WBT Sample

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Get a taste of my 12 Week Body Transformation (12WBT) Program with no obligation or credit card required! Your sample will include a 7-day Meal Plan of delicious dietitian-designed recipes and examples of some exercises you’ll expect in your program.

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Choose a program to suit your goals

Choose from 16 different programs built with your age, goal and fitness level in mind.

From $9.99 per week

12 weeks to transform your life

From $9.99 per week


12WBT is a unique online exercise, nutrition and mindset program. Whether you want to lose weight, get stronger, learn to run, train for a half marathon or get in shape during menopause – 12WBT has a program for you!

As a member of a 12WBT Round, you are supported by our team of experts. Each specific round of 12WBT comprises of 4 weeks of Pre-Season followed by 12 weeks of nutrition, exercise and mindset content.

During Pre-Season you will receive access to Pre-Season Tasks to lay the foundations for a successful 12 weeks to follow, plus access to the entire 12WBT Recipe and Exercise Index, Workout Videos and Express Workouts so you can start testing out some of our delicious meals and exciting exercises.

During the 12 weeks following the Pre-Season period, you will receive weekly Meal Plans, Exercise Plans and Shopping Lists.

Plus My Tracker and My Stats pages so you can track your food, exercise, mindset and measurements, to stay accountable and responsible for your progress.

To become a member and join the 12WBT team for a single round it’s either a one-off up front payment of $159 or 12 weekly instalments of $19.99 ($239.88 in total). 
To become a 12WBT Lifestyle member you can choose between the below options:

  • A 12-month membership which is either an upfront payment of $519 or weekly installments of $9.99.
  • A 6-month membership is an upfront payment of $259.

12WBT is designed so that everyone starts together and finishes the program together.

We can confirm the dates for the next rounds as follows:

  • July 2024 – Pre-Season started on June 3rd and the round kicks off on July 1st, 2024.
  • August 2024 – Pre-Season starts on July 1st and the round kicks off on August 5th, 2024.

How much weight you can expect to lose really depends on a number of variables like age, gender, height, current weight, your proportion of lean muscle mass, your current level of fitness, the amount and type of exercise you do over 12WBT, the intensity with which you perform that exercise…the list goes on!

For that reason, there is no hard and fast calculation, but as a rough guide you can expect:

If you weigh: 

Less than 100kg, you can expect to lose 0.5-1.5kg per week.
Between 100-129kg you can expect to lose 1.5-3kg per week.
More than 130kg you can expect to lose 1.5-5kg per week.

12WBT Lifestyle is our newest membership option for those wanting to access multiple rounds per year or for those wanting yearly access to the 12WBT recipes and workouts, plus other exciting content.

As well as the features of the Michelle Bridges 12WBT program, as a 12WBT Lifestyle member you will have access to:

  • Specific ready-made meal plans and shopping lists which can be accessed at any time
  • Quick dynamic new workouts to do at home
  • Nutrition and Workout Hacks
  • Access to 4-week programs, with new regular releases throughout the year
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Whether it’s 5 kilos or 30+, my 12 week program just works. Got more to lose? Become a Lifestyle member to flow in and out of any of my 12WBT programs for as long as you like.