ROAST CHICKEN (SERVES 6)

  • 1.5kg whole chicken
  • Olive oil
  • 1 lemon
  • Salt and pepper
  • 1 eggplant cut into 3cm cubes
  • 2 red onions cut into wedges
  • 3 small sweet potatoes roughly chopped
  • 2 zucchinis roughly chopped

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. Preheat oven to 220º Celsius. Place a wire rack into roasting pan
  2. Rinse chicken (including cavity) under old running water and pat-dry with paper towels
  3. Season cavity with salt and pepper
  4. Squeeze the juice from half the lemon over chicken, rubbing juice into skin. Place both lemon halves into chicken cavity, and tie legs together with kitchen string
  5. Brush both sides of chicken with oil. Season chicken with salt and pepper.
  6. Place chicken, breast-side up, onto rack in roasting oven. Roast for 1 hour or until juices run clear when chicken thigh is pierced. Stand, covered, for 10 minutes. Serve with roast vegetables.
  7. Place vegetables on baking tray and bake for 1 hour, or until cooked.

MACROS:

CAL 434 P 41g C 49g F 10g

BARRAMUNDI PARCELS (SERVES 2)

  • 2 x 200g barramundi fillets
  • 1/4 cup pitted olives, chopped
  • 2 roma tomatoes, diced
  • 1 large zucchini, chopped
  • Rind of 1 lemon
  • 1 tbsp capers
  • Extra virgin olive oil
  • Rocket and steamed broccoli to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Fry tofu with olive mixture instead of fish. Serve with rocket and broccoli.

METHOD:

  1. Preheat oven to 200º Celsius. Place 2 pieces of aluminium foil, large enough to hold fish on a flat surface. Top with a slightly smaller sheet of baking paper. Place a piece of fish into the centre of each.

  2. Combine olives, tomato, zucchini, lemon rind and juice, capers and olive oil in a bowl. Divide mixture evenly over fish.
  3. Season with salt and pepper.
  4. Wrap foil to enclose fish, and place onto baking tray. Bake for 10-15 minutes, or until cooked through.
  5. Serve with rocket and steamed broccoli

MACROS:

CAL 352 P 44g C 12g F 9g

BALSAMIC BEEF (SERVES 3)

  • 1/4 cup balsamic vinegar
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 teaspoon dried thyme
  • 3 x 150g scotch fillet steaks, trimmed
  • Baby spinach, cucumber, cherry tomatoes and 1 diced avocado to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu in place of beef

METHOD:

  1. Combine vinegar, oil garlic thyme in a bowl and whisk together. Pour mixture over beef steaks and allow to marinate for at least 60 minutes.
  2. Heat a grill or BBQ to medium heat and cook steaks for 2-3 minutes each side until cooked to desired.
  3. Serve steaks with salad

MACROS:

CAL 392 P 36g C 5g F 21g

TUSCAN PORK (SERVES 4)

  • 500-600g pork loin, seasoned with salt, pepper and dried oregano
  • 1 large onion, sliced
  • 5 cloves garlic, diced
  • 250g cherry tomatoes
  • 1 lemon, thinly sliced
  • Steamed broccolini, asparagus and beans to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe has no vegan alternative

METHOD:

  1. Preheat oven to 200º Celsius
  2. Heat oven-proof pan on stove on medium high heat
  3. Add pork loin to pan and brown on all sides
  4. Add onions, fry with pork until lightly browned
  5. Add tomatoes, garlic and lemon. Cook with heat on high until tomatoes blister.
  6. Move to oven and cook until pork is cooked through (depending on thickness of pork) roughly 30-35 minutes. Let sit, covered in pan, for at least 8 minutes.
  7. Slice pork and serve. Plate with tomatoes, onions, garlic and greens.

MACROS:

CAL 248 P 29g C 15g F 10g

STEAK + ROAST VEGGIES  (SERVES 2)

  • 300g lean beef steak
  • Roast vegetables:
  • Salt, pepper, cinnamon, extra virgin olive oil
  • 1 Zucchini
  • 1/4 Cauliflower
  • 10 Brussels Sprouts
  • 1 Red capscium
  • 250g sweet potato cut into chunks.

GLUTEN FREE: This is a gluten free recipe

VEGAN: Remove steak, swap for kidney beans mixed through roast vegetables, add a tablespoon of toasted pine nuts for extra flavour.

NOTE: We love doubling this recipe and making a salad of the roast vegetables and steak the next day.

METHOD:

  1. Preheat oven to 200 degrees celsius. Season vegetables with extra virgin olive oill, salt, pepper and cinnamon. Place vegetables on a baking tray and bake for 30-35 minutes or until vegetables are cooked through
  2. Meanwhile heat a grill to medium-high heat.
  3. Season steak with salt and pepper and cook on medium high heat for 3 minutes on each side (depending on thickness of steak).
  4. Serve with mash and greens.

MACROS:

CAL 367 P 42g C 43g F 4.5g

FLAT BREAD PIZZA (SERVES 1)

  • 1 gluten free or wholegrain wrap
  • 1 tbsp tomato paste
  • 3 mushrooms sliced
  • ¼ capsicum diced
  • 1 tbsp diced onion
  • Baby spinach
  • 100g cooked and peeled prawns
  • 30g grated cheese

GLUTEN FREE: Use gluten free wrap

VEGAN: Use vegan cheese and swap prawns for tofu

METHOD:

  1. Preheat oven to 190 celcius. Place wrap on baking paper on a tray or on a pizza plate.
  2. Top wrap with pizza toppings
  3. Place pizza into grill for 5-10 minutes or until cheese has melted and toppings are cooked to liking.

MACROS:

CAL 376 P 37g C 23g F 15g

PRAWN STIR FRY (SERVES 2)

  • 350g shelled green (raw) prawns
  • 1 tbsp coconut oil
  • 1 white onion sliced
  • 2 cloves garlic, crushed
  • 1 chilli finely diced
  • 1 cup broccoli florets
  • 1 cup snow peas, trimmed
  • 1 bunch bok choy
  • 1 tbsp tamari or soy sauce
  • 1 cup cooked brown rice

GLUTEN FREE: Use gluten free soy sauce

VEGAN: Swap the tofu for prawns

METHOD:

  1. Heat a fry pan to medium heat. Add coconut oil and prawns and cook for 3-4 minutes turning and tossing or until just cooked.
  2. Remove prawns from heat and place aside. Add onion and fry for 2 minutes or until slightly tender. Add garlic and chilli and cook for a further 1-2 minutes or until fragrant.
  3. Add greens to pan with a tablespoon of water. Cook for 3-5 minutes or until cooked to your liking.
  4. Return prawns to the pan with soy sauce. Toss until coated.
  5. Serve with brown rice.

MACROS:

CAL 433 P 45g C 42g F 10g

LEMON & HERB SALMON (SERVES 2)

  • 2 X 120g Salmon filet
  • 1 lemon
  • 1 – 2 bunches of asparagus (or other veggies)
  • 1/2 bunch parsley finely diced
  • 1 clove garlic, crushed
  • extra virgin olive oil
  • sea salt

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap salmon for tofu and marinade in lemon herb mixture for 4 hours. Grill on a medium heat

METHOD:

  1. Preheat grill in your oven and line a baking tray with baking paper.
  2. In a small bowl combine parsley and crushed garlic with a small drizzle of olive oil. Rub onto salmon filets.
  3. Place salmon filets onto the baking tray with asparagus. Drizzle olive oil and juice of 1/2 the lemon over asparagus and salmon. Season with salt.
  4. Cut the other half of the lemon into thin slices and scatter on the tray.
  5. Place under grill for 10 minutes or until cooked until desired.

MACROS:

CAL 295 P 29g C 7g F 18g

CHICKEN & TOMATO PASTA (SERVES 4)

  • 500g chicken breast diced
  • 1 punnet cherry tomatoes
  • 2 cloves garlic crushed
  • 1 onion diced
  • 1 jar tomato passata
  • 100g ricotta cheese
  • 2 cups baby spinach
  • 2 tbsp pine nuts
  • 40g sliced olives
  • 200g raw pasta spirals
  • Basil to serve

GLUTEN FREE: Use gluten free pasta

VEGAN: Make without chicken and use chickpea/pulse pasta

METHOD:

  1. Cook pasta according to packet instructions.
  2. In a large pan add chicken and cook with a drizzle of olive oil for 4-5 minutes or until browned. Add garlic and onion and cook for a further 1-2 mins.
  3. Add passata and olives and allow to simmer for 5-10 minutes.
  4. Drain pasta and toss pasta through sauce.
  5. Add ricotta, spinach, pine nuts and basil.
  6. Serve.

MACROS:

CAL 508 P 42g C 62g F 9g

GREEN GOODNESS FRITTATA (SERVES 4)

  • 1 leek sliced
  • 1 clove garlic minced
  • 2 tsp extra virgin olive oil
  • 3 zucchinis, grated
  • 1 cup baby spinach, roughly chopped
  • 1 punch parsley, chopped
  • ½ cup basil chopped
  • ½ cup green peas
  • 8 eggs
  • 4 egg whites
  • 50g parmesan finely shaved

GLUTEN FREE: This is a gluten free recipe

VEGAN:

METHOD:

  1. Preheat oven to 190 degrees celsius. Grease a pie dish or square pan depending on what shape you want for your frittata.
  2. Heat a fry pan to medium heat with olive oil.
  3. Add leek and saute for 2-3 minutes or until tender. Add garlic and cook for a further 1-2 minutes.  
  4. Meanwhile season grated zucchini with sea salt and allow to sit for 2-5 minutes. Squeeze excess water from zucchini.
  5. Combine zucchini, spinach, herbs, peas and leek. Toss until combined.
  6. In a separate bowl whisk egg and egg whites together until well combined.
  7. Place green mixture evenly into base of your baking dish, pour egg mixture over greens and wobble pan slightly to allow egg mixture to settle through the greens.
  8. Top with shaved parmesan
  9. Place into preheated oven and bake for 35-40 minutes or until cooked through.
  10. Serve with a side of rocket and cherry tomatoes.

MACROS:

CAL 260 P 24.2g C 5g F 15g

ROAST CHICKEN (SERVES 6)

  • 1.5kg whole chicken
  • Olive oil
  • 1 lemon
  • Salt and pepper
  • 1 eggplant cut into 3cm cubes
  • 2 red onions cut into wedges
  • 3 small sweet potatoes roughly chopped
  • 2 zucchinis roughly chopped

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. Preheat oven to 220º Celsius. Place a wire rack into roasting pan
  2. Rinse chicken (including cavity) under old running water and pat-dry with paper towels
  3. Season cavity with salt and pepper
  4. Squeeze the juice from half the lemon over chicken, rubbing juice into skin. Place both lemon halves into chicken cavity, and tie legs together with kitchen string
  5. Brush both sides of chicken with oil. Season chicken with salt and pepper.
  6. Place chicken, breast-side up, onto rack in roasting oven. Roast for 1 hour or until juices run clear when chicken thigh is pierced. Stand, covered, for 10 minutes. Serve with roast vegetables.
  7. Place vegetables on baking tray and bake for 1 hour, or until cooked.

MACROS:

CAL 434 P 41g C 49g F 10g

BARRAMUNDI PARCELS (SERVES 2)

  • 2 x 200g barramundi fillets
  • 1/4 cup pitted olives, chopped
  • 2 roma tomatoes, diced
  • 1 large zucchini, chopped
  • Rind of 1 lemon
  • 1 tbsp capers
  • Extra virgin olive oil
  • Rocket and steamed broccoli to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Fry tofu with olive mixture instead of fish. Serve with rocket and broccoli.

METHOD:

  1. Preheat oven to 200º Celsius. Place 2 pieces of aluminium foil, large enough to hold fish on a flat surface. Top with a slightly smaller sheet of baking paper. Place a piece of fish into the centre of each.

  2. Combine olives, tomato, zucchini, lemon rind and juice, capers and olive oil in a bowl. Divide mixture evenly over fish.
  3. Season with salt and pepper.
  4. Wrap foil to enclose fish, and place onto baking tray. Bake for 10-15 minutes, or until cooked through.
  5. Serve with rocket and steamed broccoli

MACROS:

CAL 352 P 44g C 12g F 9g

BALSAMIC BEEF (SERVES 3)

  • 1/4 cup balsamic vinegar
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 teaspoon dried thyme
  • 3 x 150g scotch fillet steaks, trimmed
  • Baby spinach, cucumber, cherry tomatoes and 1 diced avocado to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu in place of beef

METHOD:

  1. Combine vinegar, oil garlic thyme in a bowl and whisk together. Pour mixture over beef steaks and allow to marinate for at least 60 minutes.
  2. Heat a grill or BBQ to medium heat and cook steaks for 2-3 minutes each side until cooked to desired.
  3. Serve steaks with salad

MACROS:

CAL 392 P 36g C 5g F 21g

TUSCAN PORK (SERVES 4)

  • 500-600g pork loin, seasoned with salt, pepper and dried oregano
  • 1 large onion, sliced
  • 5 cloves garlic, diced
  • 250g cherry tomatoes
  • 1 lemon, thinly sliced
  • Steamed broccolini, asparagus and beans to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe has no vegan alternative

METHOD:

  1. Preheat oven to 200º Celsius
  2. Heat oven-proof pan on stove on medium high heat
  3. Add pork loin to pan and brown on all sides
  4. Add onions, fry with pork until lightly browned
  5. Add tomatoes, garlic and lemon. Cook with heat on high until tomatoes blister.
  6. Move to oven and cook until pork is cooked through (depending on thickness of pork) roughly 30-35 minutes. Let sit, covered in pan, for at least 8 minutes.
  7. Slice pork and serve. Plate with tomatoes, onions, garlic and greens.

MACROS:

CAL 248 P 29g C 15g F 10g

STEAK + ROAST VEGGIES (SERVES 2)

  • 300g lean beef steak
  • Roast vegetables:
  • Salt, pepper, cinnamon, extra virgin olive oil
  • 1 Zucchini
  • 1/4 Cauliflower
  • 10 Brussels Sprouts
  • 1 Red capscium
  • 250g sweet potato cut into chunks.

GLUTEN FREE: This is a gluten free recipe

VEGAN: Remove steak, swap for kidney beans mixed through roast vegetables, add a tablespoon of toasted pine nuts for extra flavour.

NOTE: We love doubling this recipe and making a salad of the roast vegetables and steak the next day.

METHOD:

  1. Preheat oven to 200 degrees celsius. Season vegetables with extra virgin olive oill, salt, pepper and cinnamon. Place vegetables on a baking tray and bake for 30-35 minutes or until vegetables are cooked through
  2. Meanwhile heat a grill to medium-high heat.
  3. Season steak with salt and pepper and cook on medium high heat for 3 minutes on each side (depending on thickness of steak).
  4. Serve with mash and greens.

MACROS:

CAL 367 P 42g C 43g F 4.5g

FLAT BREAD PIZZA (SERVES 1)

  • 1 gluten free or wholegrain wrap
  • 1 tbsp tomato paste
  • 3 mushrooms sliced
  • ¼ capsicum diced
  • 1 tbsp diced onion
  • Baby spinach
  • 100g cooked and peeled prawns
  • 30g grated cheese

GLUTEN FREE: Use gluten free wrap

VEGAN: Use vegan cheese and swap prawns for tofu

METHOD:

  1. Preheat oven to 190 celcius. Place wrap on baking paper on a tray or on a pizza plate.
  2. Top wrap with pizza toppings
  3. Place pizza into grill for 5-10 minutes or until cheese has melted and toppings are cooked to liking.

MACROS:

CAL 376 P 37g C 23g F 15g

PRAWN STIR FRY (SERVES 2)

  • 350g shelled green (raw) prawns
  • 1 tbsp coconut oil
  • 1 white onion sliced
  • 2 cloves garlic, crushed
  • 1 chilli finely diced
  • 1 cup broccoli florets
  • 1 cup snow peas, trimmed
  • 1 bunch bok choy
  • 1 tbsp tamari or soy sauce
  • 1 cup cooked brown rice

GLUTEN FREE: Use gluten free soy sauce

VEGAN: Swap the tofu for prawns

METHOD:

  1. Heat a fry pan to medium heat. Add coconut oil and prawns and cook for 3-4 minutes turning and tossing or until just cooked.
  2. Remove prawns from heat and place aside. Add onion and fry for 2 minutes or until slightly tender. Add garlic and chilli and cook for a further 1-2 minutes or until fragrant.
  3. Add greens to pan with a tablespoon of water. Cook for 3-5 minutes or until cooked to your liking.
  4. Return prawns to the pan with soy sauce. Toss until coated.
  5. Serve with brown rice.

MACROS:

CAL 433 P 45g C 42g F 10g

LEMON & HERB SALMON (SERVES 2)

  • 2 X 120g Salmon filet
  • 1 lemon
  • 1 – 2 bunches of asparagus (or other veggies)
  • 1/2 bunch parsley finely diced
  • 1 clove garlic, crushed
  • extra virgin olive oil
  • sea salt

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap salmon for tofu and marinade in lemon herb mixture for 4 hours. Grill on a medium heat

METHOD:

  1. Preheat grill in your oven and line a baking tray with baking paper.
  2. In a small bowl combine parsley and crushed garlic with a small drizzle of olive oil. Rub onto salmon filets.
  3. Place salmon filets onto the baking tray with asparagus. Drizzle olive oil and juice of 1/2 the lemon over asparagus and salmon. Season with salt.
  4. Cut the other half of the lemon into thin slices and scatter on the tray.
  5. Place under grill for 10 minutes or until cooked until desired.

MACROS:

CAL 295 P 29g C 7g F 18g

CHICKEN & TOMATO PASTA (SERVES 4)

  • 500g chicken breast diced
  • 1 punnet cherry tomatoes
  • 2 cloves garlic crushed
  • 1 onion diced
  • 1 jar tomato passata
  • 100g ricotta cheese
  • 2 cups baby spinach
  • 2 tbsp pine nuts
  • 40g sliced olives
  • 200g raw pasta spirals
  • Basil to serve

GLUTEN FREE: Use gluten free pasta

VEGAN: Make without chicken and use chickpea/pulse pasta

METHOD:

  1. Cook pasta according to packet instructions.
  2. In a large pan add chicken and cook with a drizzle of olive oil for 4-5 minutes or until browned. Add garlic and onion and cook for a further 1-2 mins.
  3. Add passata and olives and allow to simmer for 5-10 minutes.
  4. Drain pasta and toss pasta through sauce.
  5. Add ricotta, spinach, pine nuts and basil.
  6. Serve.

MACROS:

CAL 508 P 42g C 62g F 9g

GREEN GOODNESS FRITTATA (SERVES 4)

  • 1 leek sliced
  • 1 clove garlic minced
  • 2 tsp extra virgin olive oil
  • 3 zucchinis, grated
  • 1 cup baby spinach, roughly chopped
  • 1 punch parsley, chopped
  • ½ cup basil chopped
  • ½ cup green peas
  • 8 eggs
  • 4 egg whites
  • 50g parmesan finely shaved

GLUTEN FREE: This is a gluten free recipe

VEGAN:

METHOD:

  1. Preheat oven to 190 degrees celsius. Grease a pie dish or square pan depending on what shape you want for your frittata.
  2. Heat a fry pan to medium heat with olive oil.
  3. Add leek and saute for 2-3 minutes or until tender. Add garlic and cook for a further 1-2 minutes.  
  4. Meanwhile season grated zucchini with sea salt and allow to sit for 2-5 minutes. Squeeze excess water from zucchini.
  5. Combine zucchini, spinach, herbs, peas and leek. Toss until combined.
  6. In a separate bowl whisk egg and egg whites together until well combined.
  7. Place green mixture evenly into base of your baking dish, pour egg mixture over greens and wobble pan slightly to allow egg mixture to settle through the greens.
  8. Top with shaved parmesan
  9. Place into preheated oven and bake for 35-40 minutes or until cooked through.
  10. Serve with a side of rocket and cherry tomatoes.

MACROS:

CAL 260 P 24.2g C 5g F 15g

BANANA ALMOND SMOOTHIE (SERVES 1)

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 30g Bare Blends Protein Powder
  • 1 tbsp almond butter
  • 1/2 tsp vanilla extract
  • 1/2 tsp honey
  • 1/4 tsp cinnamon
  • 1 tsp chia seeds

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use maple syrup instead of honey and pea protein powder.

METHOD:

  1. Blend all ingredients together in a high powered blender.

MACROS:

CAL 377 P 25g C 42g F 14g

HAM & CHEESE TOASTIE (SERVES 1)

  • 2 slices multigran bread
  • 50g shaved ham
  • Handful baby spinach
  • 1 slice lite jalsberg or Swiss cheese
  • Chives

GLUTEN FREE: Use GF multigrain bread

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. Preheat sandwich press.
  2. Add ham, cheese, chives and spinach to bread and place into sandwich press.
  3. Cook for 2-3 minutes or until cheese has melted and bread is toasted.

MACROS:

CAL 394 P 31g C 44g F 11g

GREEK YOGHURT & FRUIT SALAD (SERVES 2)

  • 2 x 170g tub YoPRO, or other high protein sugar free yoghurt
  • 1/2 tsp cinnamon
  • 1 tsp honey (optional)
  • 1 banana, sliced
  • 8 strawberries, sliced
  • 2 kiwi fruit, sliced
  • 1/2 punnet blueberries
  • Juice of 1/4 lemon
  • 1 tbsp pepitas

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use coconut yoghurt and maple syrup in place of yoghurt and honey

METHOD:

  1. Place all fruit in a bowl and dress with lemon juice if not serving immediately
  2. Combine yoghurt with cinnamon and honey, mix well
  3. Top fruit salad with yoghurt and pepitas

MACROS:

CAL 301 P 19g 55g F 3g

RASPBERRY CHIA POT (SERVES 1) 

  • 50g fresh or frozen raspberries
  • 2 tbsp chia seeds
  • 1/2 cup almond milk
  • 2 tbsp greek yoghurt
  • 15g Bare Blends Protein Powder

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Vegan Protein Powder and coconut yoghurt

METHOD:

  1. Place raspberries in a bowl and crush with a fork or masher. Add in chia seeds, protein powder, almond milk and greek yoghurt
  2. Mix well to combine
  3. Spoon into a jar, cover and refrigerate overnight
  4. Serve with any additional fresh berries

MACROS:

CALS 275 P 18g C 23g F 12g

MUMMA’S TOMATO SCRAMBLE (SERVES 2)

  • 5 whole eggs
  • 1 tsp extra virgin olive oil
  • 2 tomatoes finely diced
  • ¼ cup red onion finely diced
  • 1 cup baby spinach
  • 2 slices grain/seed/gluten free bread

GLUTEN FREE: Use gluten free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with a dash of water to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Heat a pan to medium – high heat and add oil.
  2. Whisk eggs together.
  3. Place onion and tomato into pan and cook for 2 minutes until onion is tender.
  4. Add eggs to pan, using a spatula gently fold eggs until just cooked.
  5. Serve with toast and spinach.

MACROS:

CAL 302 P 20g C 19g F 16g

FIG & RICOTTA TOAST (SERVES 1)

  • 1 slice grain & seed or GF bread, toasted
  • 50g reduced fat ricotta cheese
  • 1 fresh fig cut into wedges
  • 1 tsp honey
  • sprinkle of cinnamon

GLUTEN FREE: Use gluten free bread

VEGAN: Replace ricotta cheese with 2 tbsp of a vegan cashew ricotta + swap honey for maple syrup

METHOD:

  1. Spread toast with ricotta, top with figs, honey and cinnamon.

MACROS:

CAL 206 P 9g C 22g F 4g

CHOC MINT-MANIA SMOOTHIE (SERVES 1)

  • 250ml almond milk
  • ½ frozen banana
  • 6 ice cubes
  • 1 medjool date
  • 30g Bare Blends Pea Protein or WPI
  • 2 tsp cacao powder
  • 6 mint leaves or 1 drop peppermint oil/essence

GLUTEN FREE: Swap rolled oats for rice or quinoa flakes

VEGAN: Use Bare Blends Pea Protein.

METHOD:

  1. Combine all ingredients in a high powered blender and blend until smooth.

MACROS:

CAL 286 P 30g C 31g F 5g

PB & J OVERNIGHT OATS (SERVES 2)

  • 1 cup rolled oats
  • 2 tbsp chia seeds
  • 1 tbsp honey
  • 30g Bare Blends WPI or Pea Protein
  • 2 tbsp natural peanut butter
  • ⅔ cup almond milk
  • Frozen raspberries

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Pea Protein

METHOD:

  1. In two serving containers place in each ½ cup oats, 1 tbsp chia seeds, protein powder, almond milk and honey. Mix until well combined and allow to soak overnight. In the morning top each container with fresh or frozen and defrosted raspberries and 1 tbsp peanut butter.

MACROS:

CALS 443 P 22g C 51g F 17g

BBB BREAKKY BOX (SERVES 1)

  • 2 whole eggs
  • 50g avocado
  • 50g grape tomatoes
  • 1/2 cucumber
  • 1 cup fresh baby spinach
  • 1 tbsp sauerkraut
  • 1 tsp organic grass fed butter
  • 1 slice grain/seed/rye/GF toast

GLUTEN FREE: Use Gluten Free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with 1 tsp coconut oil, 1/4 tsp onion powder, 1/4 tsp garlic powder 1/4 tsp turmeric, and a dash of water, to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Whisk eggs into a small mixing bowl
  2. Heat a pan to medium heat, add organic grass fed butter. Turn heat to low and add eggs. Stirring gently as the
  3. eggs cook to scramble.
  4. Remove eggs from the pan.
  5. Add avocado, tomato, cucumber, baby spinach and sauerkraut to a plate and season with salt and pepper.
  6. Serve with toast.

MACROS:

CALS 446 P 19g C 35g F 27g

TROPICAL BREAKFAST CUPS (SERVES 1)

  • 1 cheek mango diced
  • 100g high protein natural greek yoghurt e.g. chobani
  • ½ cup pineapple
  • 1 tbsp coconut flakes
  • 2 tbsp gluten free, sugar free muesli/granola

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use coconut yoghurt instead of greek yoghurt

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 315 P 12g C 49g F 10g

BANANA ALMOND SMOOTHIE (SERVES 1)

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 30g Bare Blends Protein Powder
  • 1 tbsp almond butter
  • 1/2 tsp vanilla extract
  • 1/2 tsp honey
  • 1/4 tsp cinnamon
  • 1 tsp chia seeds

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use maple syrup instead of honey and pea protein powder.

METHOD:

  1. Blend all ingredients together in a high powered blender.

MACROS:

CAL 377 P 25g C 42g F 14g

HAM & CHEESE TOASTIE (SERVES 1)

  • 2 slices multigran bread
  • 50g shaved ham
  • Handful baby spinach
  • 1 slice lite jalsberg or Swiss cheese
  • Chives

GLUTEN FREE: Use GF multigrain bread

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. Preheat sandwich press.
  2. Add ham, cheese, chives and spinach to bread and place into sandwich press.
  3. Cook for 2-3 minutes or until cheese has melted and bread is toasted.

MACROS:

CAL 394 P 31g C 44g F 11g

GREEK YOGHURT & FRUIT SALAD (SERVES 2)

  • 2 x 170g tub YoPRO, or other high protein sugar free yoghurt
  • 1/2 tsp cinnamon
  • 1 tsp honey (optional)
  • 1 banana, sliced
  • 8 strawberries, sliced
  • 2 kiwi fruit, sliced
  • 1/2 punnet blueberries
  • Juice of 1/4 lemon
  • 1 tbsp pepitas

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use coconut yoghurt and maple syrup in place of yoghurt and honey

METHOD:

  1. Place all fruit in a bowl and dress with lemon juice if not serving immediately
  2. Combine yoghurt with cinnamon and honey, mix well
  3. Top fruit salad with yoghurt and pepitas

MACROS:

CAL 301 P 19g 55g F 3g

RASPBERRY CHIA POT (SERVES 1)

  • 50g fresh or frozen raspberries
  • 2 tbsp chia seeds
  • 1/2 cup almond milk
  • 2 tbsp greek yoghurt
  • 15g Bare Blends Protein Powder

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Vegan Protein Powder and coconut yoghurt

METHOD:

  1. Place raspberries in a bowl and crush with a fork or masher. Add in chia seeds, protein powder, almond milk and greek yoghurt
  2. Mix well to combine
  3. Spoon into a jar, cover and refrigerate overnight
  4. Serve with any additional fresh berries

MACROS:

CALS 275 P 18g C 23g F 12g

MUMMA'S TOMATO SCRAMBLE (SERVES 2)

  • 5 whole eggs
  • 1 tsp extra virgin olive oil
  • 2 tomatoes finely diced
  • ¼ cup red onion finely diced
  • 1 cup baby spinach
  • 2 slices grain/seed/gluten free bread

GLUTEN FREE: Use gluten free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with a dash of water to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Heat a pan to medium – high heat and add oil.
  2. Whisk eggs together.
  3. Place onion and tomato into pan and cook for 2 minutes until onion is tender.
  4. Add eggs to pan, using a spatula gently fold eggs until just cooked.
  5. Serve with toast and spinach.

MACROS:

CAL 302 P 20g C 19g F 16g

FIG & RICOTTA TOAST (SERVES 1)

  • 1 slice grain & seed or GF bread, toasted
  • 50g reduced fat ricotta cheese
  • 1 fresh fig cut into wedges
  • 1 tsp honey
  • sprinkle of cinnamon

GLUTEN FREE: Use gluten free bread

VEGAN: Replace ricotta cheese with 2 tbsp of a vegan cashew ricotta + swap honey for maple syrup

METHOD:

  1. Spread toast with ricotta, top with figs, honey and cinnamon.

MACROS:

CAL 206 P 9g C 22g F 4g

CHOC MINT-MANIA SMOOTHIE (SERVES 1)

  • 250ml almond milk
  • ½ frozen banana
  • 6 ice cubes
  • 1 medjool date
  • 30g Bare Blends Pea Protein or WPI
  • 2 tsp cacao powder
  • 6 mint leaves or 1 drop peppermint oil/essence

GLUTEN FREE: Swap rolled oats for rice or quinoa flakes

VEGAN: Use Bare Blends Pea Protein.

METHOD:

  1. Combine all ingredients in a high powered blender and blend until smooth.

MACROS:

CAL 286 P 30g C 31g F 5g

PB & J OVERNIGHT OATS (SERVES 2)

  • 1 cup rolled oats
  • 2 tbsp chia seeds
  • 1 tbsp honey
  • 30g Bare Blends WPI or Pea Protein
  • 2 tbsp natural peanut butter
  • ⅔ cup almond milk
  • Frozen raspberries

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Pea Protein

METHOD:

  1. In two serving containers place in each ½ cup oats, 1 tbsp chia seeds, protein powder, almond milk and honey. Mix until well combined and allow to soak overnight. In the morning top each container with fresh or frozen and defrosted raspberries and 1 tbsp peanut butter.

MACROS:

CALS 443 P 22g C 51g F 17g

BBB BREAKKY BOX (SERVES 1)

  • 2 whole eggs
  • 50g avocado
  • 50g grape tomatoes
  • 1/2 cucumber
  • 1 cup fresh baby spinach
  • 1 tbsp sauerkraut
  • 1 tsp organic grass fed butter
  • 1 slice grain/seed/rye/GF toast

GLUTEN FREE: Use Gluten Free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with 1 tsp coconut oil, 1/4 tsp onion powder, 1/4 tsp garlic powder 1/4 tsp turmeric, and a dash of water, to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Whisk eggs into a small mixing bowl
  2. Heat a pan to medium heat, add organic grass fed butter. Turn heat to low and add eggs. Stirring gently as the
  3. eggs cook to scramble.
  4. Remove eggs from the pan.
  5. Add avocado, tomato, cucumber, baby spinach and sauerkraut to a plate and season with salt and pepper.
  6. Serve with toast.

MACROS:

CALS 446 P 19g C 35g F 27g

TROPICAL BREAKFAST CUPS (SERVES 1)

  • 1 cheek mango diced
  • 100g high protein natural greek yoghurt e.g. chobani
  • ½ cup pineapple
  • 1 tbsp coconut flakes
  • 2 tbsp gluten free, sugar free muesli/granola

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use coconut yoghurt instead of greek yoghurt

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 315 P 12g C 49g F 10g

CHILLI TUNA BRUSCHETTA (SERVES 1)

  • 175g tin tuna, drained
  • 4 grape tomatoes, halved
  • 1 tbsp parsley, chopped
  • Juice of 1/2 lemon
  • Dried chilli flakes
  • Rocket
  • 1 slice multigrain sourdough

GLUTEN FREE: Use a gluten free bread

VEGAN: Use chickpeas in place of tuna and mash with a fork to resemble tuna

METHOD:

  1. Combine tuna, tomato, parsley, lemon juice and chilli in a small bowl.
  2. Toast bread and top with rocket and tuna mixture.

MACROS:

CAL 354 P 23g F 32g C 8g

LENTIL SALAD (SERVES 4)

  • 3 1/2 cups cooked brown lentils
  • 1 capsicum, diced
  • 1 cucumber, diced
  • 1/4 red onion or shallot, finely chopped
  • 1/4 cup parsley, chopped
  • 400g cooked chicken breast, shredded
  • Baby spinach

DRESSING:

  • 1/4 cup balsamic vinegar
  • 1/2 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Serve without chicken

METHOD:

  1. In a large bowl, combine the lentils, capsicum, cucumber, onion and parsley
  2. Combine all the dressing ingredients in a blender and mix until smooth
  3. Pour the dressing over the salad and toss to combine
  4. Serve with shredded chicken and baby spinach

MACROS:

CAL 300 P 31g F 31g C 4g

SALMON & POTATO FRITTATA (SERVES 4)

  • 10 large eggs
  • 1/3 cup milk
  • 2 tablespoons green onion, chopped
  • 2 tablespoons dill, chopped
  • 1 large red onion, thinly sliced
  • 1 medium sweet potato, thinly sliced
  • 50g crumbled feta cheese
  • 150g smoked salmon, cut into large strips
  • 2 tomatoes, cut into thin slices
  • 1 tablespoon capers
  • Rocket to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe is unable to be modified for a vegan diet

METHOD:

  1. Preheat oven to 200 degrees Celsius
  2. Crack eggs into a large bowl, whisk eggs until well beaten. Add milk, green onion, dill, and season with salt and pepper. Mix to combine
  3. Grease a round quiche dish with butter. Add egg mixture and layer the sweet potato, red onion, feta cheese, smoked salmon, tomatoes and capers on top of the eggs
  4. Transfer to oven and bake until the top is golden brown and the frittata is set; about 35 minutes. Cool for 5 minutes, then cut and serve warm. Serve with rocket

MACROS:

CAL 349 P 28g F 19g C 17g

EGG & GREENS DUKKAH WRAP (SERVES 2)

  • 4 hard boiled eggs
  • 2 tablespoons natural Greek yoghurt
  • 1 tablespoon pistachio dukkah
  • 1 tablespoon chopped chives
  • 1 tablespoon chopped green onion
  • 2 gluten free or seed wraps
  • Baby spinach
  • Cucumber slices

GLUTEN FREE: Use gluten free wraps

VEGAN: Use grilled tofu in placed of boiled eggs, and vegannaise in place of Greek yoghurt

METHOD:

  1. Place eggs in a bowl. Roughly mash with a fork. Add Greek Yoghurt, dukkah, chives and onion. Season with salt and pepper, and stir to combine
  2. Place 1 wrap on a flat surface. Spoon 12 of the egg mixture along centre of wrap. Top with 1/2 of the cucumber and spinach. Fold over 1 end. Roll up to enclose filling. Repeat with remaining wraps, egg mixture, cucumber, spinach. Serve.

MACROS:

CAL 272 P 15g F 14g C 19g

TZATZIKI LAMB (SERVES 4)

  • 500g lean lamb fillets
  • 1 cup natural greek yoghurt
  • 1 cucumber diced
  • 1 punnet grape tomatoes
  • 2 cups cooked quinoa
  • 2 cups baby spinach chopped
  • 3 green onions diced
  • 1 bunch parsley chopped
  • 1 capsicum diced
  • 1 tbsp extra virgin olive oil
  • Juice of 1 lemon

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup chickpeas per person in place of lamb and coconut yoghurt in place of greek yoghurt

METHOD:

  1. Grill lamb fillets on a grill until cooked to preference.
  2. In a small bowl combine greek yoghurt and cucumber with a squeeze of lemon juice and season with salt and pepper. Set aside.
  3. In a separate serving bowl combine quinoa, chopped spinach, green onion, parsley, capsicum and tomatoes. Dress with olive oil and remaining lemon juice. Season with salt and pepper.
  4. Serve lamb with quinoa salad and tzatziki.

MACROS:

CALS 380 P 37g C 29g F 14g

TUNA & AVO WRAP (SERVES 1)

  • 125g tuna in springwater
  • 1 mountain bread or gluten free wrap
  • 1 cup baby spinach
  • 1/2 tomato sliced
  • 1/2 cucumber sliced
  • 1/4 avocado
  • Salt + pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap tuna for 2-3 falafels

METHOD:

  1. Spread avocado over base of wrap. Top with remaining ingredients.
  2. Season with salt and pepper.

MACROS:

CAL 367 P 43g C 17g F 12g

SIMPLE MINCE & RICE (SERVES 4)

  • 500g lean beef mince
  • 2 cups cooked basmati rice
  • 1 tbsp extra virgin olive oil
  • 1 onion diced
  • 1 clove garlic crushed
  • 1 jar tomato passata
  • 400g tin crushed tomatoes
  • Salt and pepper
  • Pinch cayenne pepper (if you like it spicy)
  • Green beans or broccoli  to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use firm tofu in place of beef

METHOD:

  1. In a large fry pan add oil and heat to medium-high. Add onion and garlic and saute for 2-3 minutes or until tender.
  2. Add beef to the pan and break up with a spoon. Cook for 5 minutes or until browned.
  3. Add passata and tomatoes if you wish to add fresh or dried herbs here add now.
  4. Turn the heat to low and allow to simmer for 15-20 minutes or until liquid has reduced.
  5. Steam greens and serve mince with rice and greens

MACROS:

CAL 363 P 33g C 38g F 10g

LEMON CHICKEN & VEG SKEWERS (SERVES 4)

  • 500g skinless chicken breast cubed
  • 1 red capsicum
  • 1 yellow capsicum
  • 1 zucchini, cut into 1 cm slices
  • 1 red onion cut into wedges
  • 1 tbsp extra virgin olive oil
  • ¼ cup lemon juice
  • 1 clove garlic minced
  • 2 tsp dried oregano
  • 1 large bunch asparagus

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu or mushrooms in place of chicken. If using mushrooms add chickpeas/lentils to salad to serve.

METHOD:

  1. Place chicken, olive oil, lemon juice, garlic and oregano in a glass container and toss well to combine. Allow to marinate for 30 minutes minimum.
  2. Thread capsicum, zucchini, chicken and onion onto skewers.
  3. Cook skewers on a preheated bbq or grill plate for 2-3 minutes each side or until browned and cooked through.
  4. Meanwhile spray asparagus spears with a little oil and add to grill. Cook for 5 minutes or until just cooked through, turning regularly.
  5. Serve on a bed of spinach or rocket

MACROS:

CAL 272 P 38g C 12g F 2g

BEETROOT LENTIL PATTIES (SERVES 4 – 2 p/p)

  • 2 large beetroots grated
  • 2 cups lentils cooked
  • 1 red onion finely chopped
  • 2 cloves garlic
  • ¼ cup pumpkin seeds
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 cup spelt or gluten free flour or almond meal
  • Green salad to serve

GLUTEN FREE: Use gluten free flour or almond meal

VEGAN: This is a vegan recipe

METHOD:

  1. Heat a fry pan to medium heat and add a dash of olive oil.
  2. Add onion and garlic and cook for 2-3 minutes or until tender. Add the paprika and cumin and cook for a further minute.
  3. Add the grated beetroot and lentils and cook for about 5 minutes or until all liquid has evaporated from the beetroot.
  4. Set aside and allow to cool for 10-15  minutes.
  5. Place beetroot mixture, pumpkin seeds and flour into a food processor and pulse 3-4 times or until it is all combined. You don’t want to over blend it as you want some texture in the patties.
  6. Shape the mixture into 8 patties.
  7. Place in the fridge to cool for a further 30 minutes.
  8. Heat a fry pan to medium heat and add a dash of oil.
  9. Fry for 3-5 minutes each side until crispy on the outside and warm inside.
  10. Serve with salad or vegetables.

MACROS:

CAL 342 P 23g C 46g F 7g

PUMPKIN CHILLI (SERVES 6)

  • 500g turkey mince
  • 2 cloves garlic crushed
  • 1 chili diced
  • 1 capsicum diced
  • 2 tins whole tomatoes
  • 1 cup beef stock
  • 2 tsp cumin
  • ½ tsp paprika
  • 1 tin black beans drained
  • 1 tin chickpeas drained
  • 1 cup pumpkin puree (steam then place into blender)
  • Greek yoghurt to serve
  • Greens to serve

GLUTEN FREE: Use a gluten free stock

VEGAN: Make without turkey, add 1 cup cooked quinoa in at the end. Swap beef stock for vegetable stock. Serve with coconut yoghurt.  

METHOD:

  1. Cook turkey mince in a large pan until browned. Add chilli, garlic and capsicum. Cook for a further 3 minutes.
  2. Add canned tomatoes, stock and spices. Simmer for 10 minutes
  3. Add beans and chickpeas and simmer for a further 10 minutes. Stir through pureed pumpkin.
  4. Serve with green beans and greek yoghurt

MACROS:

CAL 390 P 33g F 32g C 16g

CHILLI TUNA BRUSCHETTA (SERVES 1)

  • 175g tin tuna, drained
  • 4 grape tomatoes, halved
  • 1 tbsp parsley, chopped
  • Juice of 1/2 lemon
  • Dried chilli flakes
  • Rocket
  • 1 slice multigrain sourdough

GLUTEN FREE: Use a gluten free bread

VEGAN: Use chickpeas in place of tuna and mash with a fork to resemble tuna

METHOD:

  1. Combine tuna, tomato, parsley, lemon juice and chilli in a small bowl.
  2. Toast bread and top with rocket and tuna mixture.

MACROS:

CAL 354 P 23g F 32g C 8g

LENTIL SALAD (SERVES 4)

  • 3 1/2 cups cooked brown lentils
  • 1 capsicum, diced
  • 1 cucumber, diced
  • 1/4 red onion or shallot, finely chopped
  • 1/4 cup parsley, chopped
  • 400g cooked chicken breast, shredded
  • Baby spinach

DRESSING:

  • 1/4 cup balsamic vinegar
  • 1/2 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Serve without chicken

METHOD:

  1. In a large bowl, combine the lentils, capsicum, cucumber, onion and parsley
  2. Combine all the dressing ingredients in a blender and mix until smooth
  3. Pour the dressing over the salad and toss to combine
  4. Serve with shredded chicken and baby spinach

MACROS:

CAL 300 P 31g F 31g C 4g

SALMON & POTATO FRITTATA (SERVES 4)

  • 10 large eggs
  • 1/3 cup milk
  • 2 tablespoons green onion, chopped
  • 2 tablespoons dill, chopped
  • 1 large red onion, thinly sliced
  • 1 medium sweet potato, thinly sliced
  • 50g crumbled feta cheese
  • 150g smoked salmon, cut into large strips
  • 2 tomatoes, cut into thin slices
  • 1 tablespoon capers
  • Rocket to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe is unable to be modified for a vegan diet

METHOD:

  1. Preheat oven to 200 degrees Celsius
  2. Crack eggs into a large bowl, whisk eggs until well beaten. Add milk, green onion, dill, and season with salt and pepper. Mix to combine
  3. Grease a round quiche dish with butter. Add egg mixture and layer the sweet potato, red onion, feta cheese, smoked salmon, tomatoes and capers on top of the eggs
  4. Transfer to oven and bake until the top is golden brown and the frittata is set; about 35 minutes. Cool for 5 minutes, then cut and serve warm. Serve with rocket

MACROS:

CAL 349 P 28g F 19g C 17g

EGG & GREENS DUKKAH WRAP (SERVES 2)

  • 4 hard boiled eggs
  • 2 tablespoons natural Greek yoghurt
  • 1 tablespoon pistachio dukkah
  • 1 tablespoon chopped chives
  • 1 tablespoon chopped green onion
  • 2 gluten free or seed wraps
  • Baby spinach
  • Cucumber slices

GLUTEN FREE: Use gluten free wraps

VEGAN: Use grilled tofu in placed of boiled eggs, and vegannaise in place of Greek yoghurt

METHOD:

  1. Place eggs in a bowl. Roughly mash with a fork. Add Greek Yoghurt, dukkah, chives and onion. Season with salt and pepper, and stir to combine
  2. Place 1 wrap on a flat surface. Spoon 12 of the egg mixture along centre of wrap. Top with 1/2 of the cucumber and spinach. Fold over 1 end. Roll up to enclose filling. Repeat with remaining wraps, egg mixture, cucumber, spinach. Serve.

MACROS:

CAL 272 P 15g F 14g C 19g

TZATZIKI LAMB (SERVES 4)

  • 500g lean lamb fillets
  • 1 cup natural greek yoghurt
  • 1 cucumber diced
  • 1 punnet grape tomatoes
  • 2 cups cooked quinoa
  • 2 cups baby spinach chopped
  • 3 green onions diced
  • 1 bunch parsley chopped
  • 1 capsicum diced
  • 1 tbsp extra virgin olive oil
  • Juice of 1 lemon

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup chickpeas per person in place of lamb and coconut yoghurt in place of greek yoghurt

METHOD:

  1. Grill lamb fillets on a grill until cooked to preference.
  2. In a small bowl combine greek yoghurt and cucumber with a squeeze of lemon juice and season with salt and pepper. Set aside.
  3. In a separate serving bowl combine quinoa, chopped spinach, green onion, parsley, capsicum and tomatoes. Dress with olive oil and remaining lemon juice. Season with salt and pepper.
  4. Serve lamb with quinoa salad and tzatziki.

MACROS:

CALS 380 P 37g C 29g F 14g

TUNA & AVO WRAP (SERVES 1)

  • 125g tuna in springwater
  • 1 mountain bread or gluten free wrap
  • 1 cup baby spinach
  • 1/2 tomato sliced
  • 1/2 cucumber sliced
  • 1/4 avocado
  • Salt + pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap tuna for 2-3 falafels

METHOD:

  1. Spread avocado over base of wrap. Top with remaining ingredients.
  2. Season with salt and pepper.

MACROS:

CAL 367 P 43g C 17g F 12g

SIMPLE MINCE & RICE (SERVES 4)

  • 500g lean beef mince
  • 2 cups cooked basmati rice
  • 1 tbsp extra virgin olive oil
  • 1 onion diced
  • 1 clove garlic crushed
  • 1 jar tomato passata
  • 400g tin crushed tomatoes
  • Salt and pepper
  • Pinch cayenne pepper (if you like it spicy)
  • Green beans or broccoli  to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use firm tofu in place of beef

METHOD:

  1. In a large fry pan add oil and heat to medium-high. Add onion and garlic and saute for 2-3 minutes or until tender.
  2. Add beef to the pan and break up with a spoon. Cook for 5 minutes or until browned.
  3. Add passata and tomatoes if you wish to add fresh or dried herbs here add now.
  4. Turn the heat to low and allow to simmer for 15-20 minutes or until liquid has reduced.
  5. Steam greens and serve mince with rice and greens

MACROS:

CAL 363 P 33g C 38g F 10g

LEMON CHICKEN & VEG SKEWERS (SERVES 4)

  • 500g skinless chicken breast cubed
  • 1 red capsicum
  • 1 yellow capsicum
  • 1 zucchini, cut into 1 cm slices
  • 1 red onion cut into wedges
  • 1 tbsp extra virgin olive oil
  • ¼ cup lemon juice
  • 1 clove garlic minced
  • 2 tsp dried oregano
  • 1 large bunch asparagus

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu or mushrooms in place of chicken. If using mushrooms add chickpeas/lentils to salad to serve.

METHOD:

  1. Place chicken, olive oil, lemon juice, garlic and oregano in a glass container and toss well to combine. Allow to marinate for 30 minutes minimum.
  2. Thread capsicum, zucchini, chicken and onion onto skewers.
  3. Cook skewers on a preheated bbq or grill plate for 2-3 minutes each side or until browned and cooked through.
  4. Meanwhile spray asparagus spears with a little oil and add to grill. Cook for 5 minutes or until just cooked through, turning regularly.
  5. Serve on a bed of spinach or rocket

MACROS:

CAL 272 P 38g C 12g F 2g

BEETROOT LENTIL PATTIES (SERVES 4 - 2 p/p)

  • 2 large beetroots grated
  • 2 cups lentils cooked
  • 1 red onion finely chopped
  • 2 cloves garlic
  • ¼ cup pumpkin seeds
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 cup spelt or gluten free flour or almond meal
  • Green salad to serve

GLUTEN FREE: Use gluten free flour or almond meal

VEGAN: This is a vegan recipe

METHOD:

  1. Heat a fry pan to medium heat and add a dash of olive oil.
  2. Add onion and garlic and cook for 2-3 minutes or until tender. Add the paprika and cumin and cook for a further minute.
  3. Add the grated beetroot and lentils and cook for about 5 minutes or until all liquid has evaporated from the beetroot.
  4. Set aside and allow to cool for 10-15  minutes.
  5. Place beetroot mixture, pumpkin seeds and flour into a food processor and pulse 3-4 times or until it is all combined. You don’t want to over blend it as you want some texture in the patties.
  6. Shape the mixture into 8 patties.
  7. Place in the fridge to cool for a further 30 minutes.
  8. Heat a fry pan to medium heat and add a dash of oil.
  9. Fry for 3-5 minutes each side until crispy on the outside and warm inside.
  10. Serve with salad or vegetables.

MACROS:

CAL 342 P 23g C 46g F 7g

PUMPKIN CHILLI (SERVES 6)

  • 500g turkey mince
  • 2 cloves garlic crushed
  • 1 chili diced
  • 1 capsicum diced
  • 2 tins whole tomatoes
  • 1 cup beef stock
  • 2 tsp cumin
  • ½ tsp paprika
  • 1 tin black beans drained
  • 1 tin chickpeas drained
  • 1 cup pumpkin puree (steam then place into blender)
  • Greek yoghurt to serve
  • Greens to serve

GLUTEN FREE: Use a gluten free stock

VEGAN: Make without turkey, add 1 cup cooked quinoa in at the end. Swap beef stock for vegetable stock. Serve with coconut yoghurt.  

METHOD:

  1. Cook turkey mince in a large pan until browned. Add chilli, garlic and capsicum. Cook for a further 3 minutes.
  2. Add canned tomatoes, stock and spices. Simmer for 10 minutes
  3. Add beans and chickpeas and simmer for a further 10 minutes. Stir through pureed pumpkin.
  4. Serve with green beans and greek yoghurt

MACROS:

CAL 390 P 33g F 32g C 16g

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 PAUSED GOBLET SQUAT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Pause for 2 seconds at the bottom
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A1 PAUSED GOBLET SQUAT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Pause for 2 seconds at the bottom
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A2 DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A2 DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B1 PUSH UP

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

B1 PUSH UP

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

B2 DUMBBELL BENT OVER ROW

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B2 DUMBBELL BENT OVER ROW

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

C1 BULGARIAN SPLIT SQUAT

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench at knee height
  • Place back foot on bench
  • Point front foot straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by your side to increase difficulty

C1 BULGARIAN SPLIT SQUAT

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench at knee height
  • Place back foot on bench
  • Point front foot straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by your side to increase difficulty

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

 

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughout
  • Repeat movement

A1 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughout
  • Repeat movement

A2 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A2 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B1 PAUSED DUMBBELL FLOOR PRESS

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down using 2 second tempo
  • Pause for 2 seconds
  • Repeat movement

B1 DUMBBELL FLOOR PRESS

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down using 2 second tempo
  • Pause for 2 seconds
  • Repeat movement

B2 PAUSED ONE ARM ROW

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place one knee and hand on bench
  • Posting one leg out to side of bench keeping pelvis neutral
  • Pick up weight and pull towards side of chest
  • Squeezing the muscles of the upper back
  • Keeping shoulder blades back and down
  • Pause for 2 seconds
  • Release weight under control to start position
  • Repeat movement

B2 PAUSED ONE ARM ROW

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place one knee and hand on bench
  • Posting one leg out to side of bench keeping pelvis neutral
  • Pick up weight and pull towards side of chest
  • Squeezing the muscles of the upper back
  • Keeping shoulder blades back and down
  • Pause for 2 seconds
  • Release weight under control to start position
  • Repeat movement

C1 FRONT RAISES

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

ALTERNATIVE EXERCISES

LATERAL RAISES

C1 FRONT RAISES

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

ALTERNATIVE EXERCISES

LATERAL RAISES

C2 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

C2 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

WEEK 1

WEEK 2

WEEK 3

WEEK 4

 

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B1 ALTERNATING REVERSE DROP LUNGE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

B1 ALTERNATING REVERSE DROP LUNGE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

B2 STANDING CALF RAISE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Hold a wall or bench to support yourself
  • Set up thick plate/step to rest balls of feet on
  • Lower heels off step into a full stretch
  • Standing tall, push upwards
  • Lower heels back down
  • Repeat movement
  • Hold weight in free hand for resistance

B2 STANDING CALF RAISE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Hold a wall or bench to support yourself
  • Set up thick plate/step to rest balls of feet on
  • Lower heels off step into a full stretch
  • Standing tall, push upwards
  • Lower heels back down
  • Repeat movement
  • Hold weight in free hand for resistance

C1 HIP THRUSTER

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

C1 HIP THRUSTER

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

 

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 GOBLET SQUAT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A1 GOBLET SQUAT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A2 GLUTE BRIDGE

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

A2 GLUTE BRIDGE

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor slowly using 3 second tempo
  • Repeat movement

B1 WALKING LUNGE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS

REST: 90 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B1 WALKING LUNGE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS

REST: 90 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B2 KETTLEBELL SUMO DEADLIFT

SETS: 3
REPS: 10
TEMPO: 2 SECONDS

REST: 90 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab kettlebell
  • Keep knees out in the same direction as toes
  • Pull the shoulder blades down towards back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement
  • Maintain a neutral spine throughout

B2 KETTLEBELL SUMO DEADLIFT

SETS: 3
REPS: 10
TEMPO: 2 SECONDS

REST: 90 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab kettlebell
  • Keep knees out in the same direction as toes
  • Pull the shoulder blades down towards back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement
  • Maintain a neutral spine throughout

C1 LATERAL RAISE

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright with knees slightly bent
  • Chest up
  • Hold dumbbells on either side of your body
  • Raise arms to shoulder height
  • Keep elbows slightly bent and slightly above hands at top
  • Imagine pouring a jug of water
  • Lower weight back down under control
  • Repeat movement

C1 LATERAL RAISE

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright with knees slightly bent
  • Chest up
  • Hold dumbbells on either side of your body
  • Raise arms to shoulder height
  • Keep elbows slightly bent and slightly above hands at top
  • Imagine pouring a jug of water
  • Lower weight back down under control
  • Repeat movement

C2 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

C2 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 FRONT SQUAT

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Grab barbell slightly wider than shoulder width apart
  • Place barbell behind the front deltoid muscles
  • Keeping elbows high to hold bar in position
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement
  • Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

GOBLET SQUAT

A1 FRONT SQUAT

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Grab barbell slightly wider than shoulder width apart
  • Place barbell behind the front deltoid muscles
  • Keeping elbows high to hold bar in position
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement
  • Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

GOBLET SQUAT

A2 ROMANIAN DEADLIFT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with barbell held against thighs
  • Initiate movement by hinging at the hips
  • Bending forward
  • Lower the barbell down your legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Keeping your chest up and pulling your shoulder blades down towards your back pocket
  • Pull weight back up to start position
  • Repeat movement

A2 ROMANIAN DEADLIFT

SETS: 5
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with barbell held against thighs
  • Initiate movement by hinging at the hips
  • Bending forward
  • Lower the barbell down your legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Keeping your chest up and pulling your shoulder blades down towards your back pocket
  • Pull weight back up to start position
  • Repeat movement

B1 PUSH UP

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

B1 PUSH UP

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

B2 LAT PULL DOWN (NEUTRAL GRIP)

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sitting with chest up high
  • Pull bar to upper chest
  • Keeping shoulder blades back and down
  • Release weight under control to full lock out position
  • Repeat movement

B2 LAT PULL DOWN (NEUTRAL GRIP)

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sitting with chest up high
  • Pull bar to upper chest
  • Keeping shoulder blades back and down
  • Release weight under control to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

C1 BULGARIAN SPLIT SQUAT

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench at knee height
  • Place back foot on bench
  • Point front foot straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by your side to increase difficulty

C1 BULGARIAN SPLIT SQUAT

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench at knee height
  • Place back foot on bench
  • Point front foot straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by your side to increase difficulty

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 STANDING BARBELL PRESS

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold barbell at front of chest, on front of shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughout
  • Repeat movement

A1 STANDING BARBELL PRESS

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold barbell at front of chest, on front of shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughout
  • Repeat movement

A2 ASSISTED CHIN UP

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set yourself up in assisted chin up machine or with bands
  • Grab bar using Supinated Grip
  • Start in full hanging position
  • Pull chest to the bar
  • Keeping shoulder blades back and down towards your back pocket
  • Release body under control to start position
  • Repeat movement

A2 ASSISTED CHIN UP

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set yourself up in assisted chin up machine or with bands
  • Grab bar using Supinated Grip
  • Start in full hanging position
  • Pull chest to the bar
  • Keeping shoulder blades back and down towards your back pocket
  • Release body under control to start position
  • Repeat movement

B1 PAUSED FLAT DUMBBELL BENCH PRESS

SETS: 3
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of flat bench
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Pause for 2 seconds
  • Repeat movement

B1 FLAT DUMBBELL BENCH PRESS

SETS: 3
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of flat bench
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Pause for 2 seconds
  • Repeat movement

B2 PAUSED ONE ARM ROW

SETS: 3
REPS: 5 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place one knee and hand on bench
  • Posting one leg out to side of bench keeping pelvis neutral
  • Pick up weight and pull towards side of chest
  • Squeezing the muscles of the upper back
  • Keeping shoulder blades back and down
  • Pause for 2 seconds
  • Release weight under control to start position
  • Repeat movement

B2 PAUSED ONE ARM ROW

SETS: 3
REPS: 5 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Place one knee and hand on bench
  • Posting one leg out to side of bench keeping pelvis neutral
  • Pick up weight and pull towards side of chest
  • Squeezing the muscles of the upper back
  • Keeping shoulder blades back and down
  • Pause for 2 seconds
  • Release weight under control to start position
  • Repeat movement

C1 FRONT RAISES

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

ALTERNATIVE EXERCISES

LATERAL RAISES

C1 FRONT RAISES

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

ALTERNATIVE EXERCISES

LATERAL RAISES

C2 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

C2 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

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PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A CONVENTIONAL DEADLIFT

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 3 MINUTES

HOW TO

  • Set up bar with big bumper plates
  • Stand with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

A CONVENTIONAL DEADLIFT

SETS: 5
REPS: 5
TEMPO: 2 SECONDS
REST: 3 MINUTES

HOW TO

  • Set up bar with big bumper plates
  • Stand with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

B1 PAUSED GOOD MORNING

SETS: 3
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your upper back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet hip width apart
  • Keep your chest up and look straight ahead
  • Hinging at the hips, with knees soft, lower the weight under control
  • Staying tight, bend forward until you feel a slight stretch in the hamstring
  • Bend as deep as your mobility allows while still maintaining a neutral spine throughout
  • Pause for 2 seconds, staying tight
  • Stand back up and repeat the movement

B1 PAUSED GOOD MORNING

SETS: 3
REPS: 5
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your upper back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet hip width apart
  • Keep your chest up and look straight ahead
  • Hinging at the hips, with knees soft, lower the weight under control
  • Staying tight, bend forward until you feel a slight stretch in the hamstring
  • Bend as deep as your mobility allows while still maintaining a neutral spine throughout
  • Pause for 2 seconds, staying tight
  • Stand back up and repeat the movement

B2 STANDING CALF RAISE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS

REST: 90 SECONDS

HOW TO

  • Hold a wall or bench to support yourself
  • Set up thick plate/step to rest balls of feet on
  • Lower heels off step into a full stretch
  • Standing tall, push upwards
  • Lower heels back down
  • Repeat movement
  • Hold weight in free hand for resistance

B2 STANDING CALF RAISE

SETS: 3
REPS: 10 (EACH LEG)
TEMPO: 2 SECONDS

REST: 90 SECONDS

HOW TO

  • Hold a wall or bench to support yourself
  • Set up thick plate/step to rest balls of feet on
  • Lower heels off step into a full stretch
  • Standing tall, push upwards
  • Lower heels back down
  • Repeat movement
  • Hold weight in free hand for resistance

C1 HIP THRUSTER

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

C1 HIP THRUSTER

SETS: 3
REPS: 10
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

C2 CABLE EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Start with pulley at elbow height
  • Hold the handle across the torso
  • Look straight ahead
  • Keep the chest up
  • Externally rotate arm
  • Keep a 90º at the elbow joint the entire movement

C2 CABLE EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 2 SECONDS
REST: 90 SECONDS

HOW TO

  • Start with pulley at elbow height
  • Hold the handle across the torso
  • Look straight ahead
  • Keep the chest up
  • Externally rotate arm
  • Keep a 90º at the elbow joint the entire movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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