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
  • 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 Circuit Day and you are lifting lighter weights than on your strength day, your warm ups will not take as long because you will not need as many warm up sets 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 50% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 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

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!

A1 HEEL ELEVATED GOBLET SQUAT

SETS: 4-6
REPS: 14
REST: 10 SECONDS

HOW TO

  • With your heels elevated on a small step or 1-2 inch platform
  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a 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

  • HEEL ELEVATED BODYWEIGHT SQUATS

A2 INCLINE PUSH UP

SETS: 4-6
REPS: 14
REST: 10 SECONDS

HOW TO

  • Set up secure chair/bench at desired height or use step

  • The higher the platform, the easier the exercise

  • Place hands shoulder width apart

  • Lower chest to bar

  • Maintaining neutral spine throughout

  • Push back up to full lock out position

  • Repeat movement

ALTERNATIVE EXERCISES

  • INCLINE PUSH UPS ON KNEES

A3 DUMBBELL/KETTLEBELL SUMO DEADLIFT

SETS: 4-6
REPS: 14
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab dumbbell/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

A4 DUMBBELL BENT OVER ROW (NEUTRAL GRIP)

SETS: 4-6
REPS: 14
REST: 10 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

A5 CONDITIONING

SETS: 4-6
REPS: 25 SECONDS
REST: 180 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

Want to print todays 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
  • 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/
  • 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.
  • 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!

A1 DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 10
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs using 3 second tempo 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 FLOOR PRESS

SETS: 5
REPS: 10
TEMPO: 3 SECONDS
REST: 60 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 3 second tempo
  • Repeat movement

B1 GLUTE BRIDGE

SETS: 5
REPS: 10
TEMPO: 3 SECONDS
REST: 10 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

B2 REAR DELT FLYS
OR BANDED FACE PULL

SETS: 5
REPS: 10
TEMPO: 3 SECONDS
REST: 60 SECONDS

HOW TO: REAR DELT FLYS

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

HOW TO: BANDED FACE PULLS

  • Hold band in hand
  • Keeping elbows high and flared out to the side
  • Pull band towards face
  • Bringing shoulder blades back and down as you pull
  • Release weight under control using 3 second tempo to full lock out position
  • Repeat movement

C1 WALKING LUNGES

SETS: 5
REPS: 10 (EACH WAY)
REST: 10 SECONDS

HOW TO

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

C2 ALTERNATING LEG RAISES

SETS: 5
REPS: 10 (EACH LEG)
TEMPO: 3 SECONDS
REST: 60 SECONDS

HOW TO

  • Hold band in hand
  • Keeping elbows high and flared out to the side
  • Pull band towards face
  • Bringing shoulder blades back and down as you pull
  • Release weight under control using 3 second tempo to full lock out position
  • Repeat movement

Want to print todays 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
  • 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 Circuit Day and you are lifting lighter weights than on your strength day, your warm ups will not take as long because you will not need as many warm up sets 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 50% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 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

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!

A1 GOBLET SQUAT

SETS: 4-6
REPS: 14
REST: 10 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 STANDING DUMBBELL SHOULDER PRESS

SETS: 4-6
REPS: 14
REST: 10 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

A3 DUMBBELL/KETTLEBELL SWING

SETS: 4-6
REPS: 14
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With upright torso, squat down to grab upright dumbbell
  • Keep knees out in same direction as toes
  • Pull shoulder blades down towards back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement
  • Use momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

A4 DUMBBELL BENT OVER ROW – PRONATED GRIP

OR SEATED BAND ROW

SETS: 4-6
REPS: 14
REST: 10 SECONDS

HOW TO: DUMBBELL BENT OVER ROW - PRONATED GRIP

  • 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

HOW TO: SEATED BAND ROW

  • Wrap the resistance band around your feet or a secure structure
  • Sit on ground with knees bent and feet flat
  • Hold each end of the band with each hand
  • Keep chest up and lean slightly backwards
  • Hold band and start in full stretch position
  • Pull the band to the torso
  • Keeping shoulder blades back and down
  • Control back to start position
  • Repeat movement

WHAT IS A PRONATED GRIP?

A Pronated, or ‘overhand’ grip is when your hands are towards your body. In the image below, Felicia is holding the barbell with a Pronated grip.

A5 CONDITIONING

SETS: 4-6
REPS: 25 SECONDS
REST: 180 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

Want to print todays 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
  • 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/
  • 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.
  • 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!

A1 TEMPO GOBLET SQUAT

SETS: 5
REPS: 10
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Dumbbell/Kettlebell 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 TEMPO SQUATS

A2 ONE ARM ROW

SETS: 5
REPS: 10 (EACH ARM)
TEMPO: 3 SECONDS
REST: 60 SECONDS

HOW TO

  • Placing one knee and hand on a bench, leaning over bench with torso parallel to floor
  • Post other leg out to the side, creating a stable base
  • Hold dumbbell in other arm at a full stretch
  • Pull weight up into the side of chest
  • Squeeze shoulder blades back and down towards back pocket
  • Return the weight down to a full stretch

B1 SPLIT SQUAT

SETS: 5
REPS: 10 (EACH LEG)
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Stand with one foot in front of the other
  • Imagine standing on rails not tightrope
  • Point both feet straight ahead
  • Slowly drop back knee down towards ground using 3 second tempo
  • Push back up to a full locked out position
  • Repeat movement
  • Complete all reps on one leg and then swap legs
  • Keep chest up throughout entire movement

B2 REAR DELT FLYS
OR BANDED FACE PULL

SETS: 5
REPS: 10
TEMPO: 3 SECONDS
REST: 60 SECONDS

HOW TO: REAR DELT FLYS

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

HOW TO: BANDED FACE PULL

  • Hold band in hand
  • Keeping elbows high and flared out to the side
  • Pull band towards face
  • Bringing shoulder blades back and down as you pull
  • Release weight under control using 3 second tempo to full lock out position
  • Repeat movement

C1 WALKING LUNGES

SETS: 5
REPS: 10 (EACH WAY)
REST: 10 SECONDS

HOW TO

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

ALTERNATIVE EXERCISES

  • STATIC LUNGES

C2 SIDE PLANK

SETS: 5
REPS: 20 SECONDS (EACH SIDE)
REST: 60 SECONDS

HOW TO

  • Elbow on ground and legs stretched out
  • Hips up, other arm up towards sky
  • Bracing core, holding position
  • Repeat on both sides

Want to print todays 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
  • 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 Circuit Day and you are lifting lighter weights than on your strength day, your warm ups will not take as long because you will not need as many warm up sets 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 50% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 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

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!

A1 HEEL ELEVATED GOBLET SQUAT

SETS: 4-6
REPS: 12
REST: 10 SECONDS

HOW TO

  • With yours heels elevated on small weight plates or low platform/step
  • Stand with 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
  • Increase height of heel elevation to further increase flexibility if need be

ALTERNATIVE EXERCISES

  • HEEL ELEVATED BODYWEIGHT SQUAT

A2 INCLINE PUSH UP

SETS: 4-6
REPS: 12
REST: 10 SECONDS

HOW TO

  • Set up bar/bench at desired height
  • The higher the bar, the easier the exercise
  • Place hands shoulder width apart
  • Lower chest to bar
  • Maintaining neutral spine throughout
  • Push back up to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

  • INCLINE PUSH UPS ON KNEES

A3 KETTLEBELL SUMO DEADLIFT

SETS: 4-6
REPS: 12
REST: 10 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

A4 BARBELL BENT OVER ROW (SUPINATED GRIP)

SETS: 4-6
REPS: 12
REST: 10 SECONDS

HOW TO

  • Garb barbell with palms facing away from your body
  • Stand upright with barbell held at the front of your body
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Barbell hanging straight down
  • Pull barbell towards belly button
  • Release barbell back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A5 ALTERNATING LEG RAISES

SETS: 4-6
REPS: 12 (EACH LEG)
REST: 10 SECONDS

HOW TO

  • Lying on back
  • Push the lower back down so it touches ground
  • Hold legs in air
  • 90 degrees at the hips
  • 90 degrees at the knees
  • Lower one leg at a time
  • Ensure lower back is touching ground throughout

A6 CONDITIONING

SETS: 4-6
REPS: 25 SECONDS
REST: 180 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

Want to print todays 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
  • 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/
  • 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
  • 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!

A1 CONVENTIONAL DEADLIFT

SETS: 4
REPS: 8
REST: 60 SECONDS

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

A2 FLAT DUMBBELL BENCH PRESS

SETS: 4
REPS: 8
REST: 60 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
  • Repeat movement

B1 HAMSTRING CURL

SETS: 4
REPS: 8
REST: 60 SECONDS

HOW TO

  • Set yourself up comfortably in lying or sitting hamstring curl machine
  • Holding tight
  • Pull weight towards your glutes
  • Lower legs to a full locked out position
  • Repeat movement

B2 INCLINE DUMBBELL PRESS

SETS: 4
REPS: 8
REST: 60 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of incline bench (set ump at 30-45 degree angle)
  • 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
  • Repeat movement

C1 45 DEGREE BACK EXTENSION

SETS: 4
REPS: 8
REST: 60 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Maintain a neutral spine position
  • Bend forward and lower torso by hinging at the hips
  • Squeezing the glutes, bring body back to start position
  • Repeat movement
  • Keep your chest up throughout and shoulder blades back and down throughout
  • Hold weight on front of body to increase difficulty

C2 DUMBBELL EXTERNAL ROTATION

SETS: 4
REPS: 8 (EACH ARM)
REST: 60 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

Want to print todays 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
  • 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 Circuit Day and you are lifting lighter weights than on your strength day, your warm ups will not take as long because you will not need as many warm up sets 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 50% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 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

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!

A1 GOBLET SQUAT

SETS: 4-6
REPS: 12
REST: 10 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 STANDING DUMBBELL SHOULDER PRESS

SETS: 4-6
REPS: 12
REST: 10 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

A3 DUMBBELL ROMANIAN DEADLIFT

SETS: 4-6
REPS: 12
REST: 10 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

A4 DUMBBELL BENT OVER ROW

SETS: 4-6
REPS: 12
REST: 10 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

A5 PLANK

SETS: 4-6
REPS: 25 SECONDS
REST: 10 SECONDS

HOW TO

  • Get down onto elbows and toes
  • Create a bridge with body
  • Engage core
  • Do not “sag” through midsection
  • Hold position

A6 CONDITIONING

SETS: 4-6
REPS: 25 SECONDS
REST: 180 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

Want to print todays 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
  • 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/
  • 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
  • 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!

A1 HIGH BAR BACK SQUAT

SETS: 4
REPS: 8
REST: 60 SECONDS

HOW TO

  1. Grab barbell as close as shoulder mobility allows
  2. Place barbell on the muscles of your upper back (trapezius)
  3. Squeeze shoulder blades together to engage the muscles of your upper back
  4. Stand with your feet in a comfortable squat position
  5. Toes pointed slightly outwards
  6. Keep your chest up and look straight ahead
  7. Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  8. 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

A2 SEATED CABLE ROW

SETS: 4
REPS: 8
REST: 60 SECONDS

HOW TO

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

B1 SPLIT SQUAT

SETS: 4
REPS: 8 (Each Leg)
REST: 60 SECONDS

HOW TO

  • Stand with one foot in front of the other
  • Imagine standing on rails not tightrope
  • Point both feet straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Complete all reps on one leg and then swap legs
  • Keep chest up throughout entire movement

B2 LAT PULL DOWN (PRONATED GRIP)

SETS: 4
REPS: 8
REST: 60 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

WHAT IS A PRONATED GRIP?

A Pronated, or ‘overhand’ grip is when your hands are towards your body. In the image below, Felicia is holding the barbell with a Pronated grip.

C1 WALKING LUNGES

SETS: 4
REPS: 8 (EACH WAY)
REST: 60 SECONDS

HOW TO

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

C2 ROPE FACE PULLS

SETS: 4
REPS: 8
REST: 60 SECONDS

HOW TO

  • Hold a rope in each hand
  • Point index finger in same direction of rope
  • Pull rope towards face
  • Keeping elbows high and flared out to the side
  • Bringing shoulder blades back and down as you pull
  • Release weight under control to full lock out position
  • Repeat movement

Want to print todays work out?

DOWNLOAD NOW

ROAST LAMB & VEGETABLES (Serves 8)

  • 1.5kg leg of lamb
  • 8 sprigs of rosemary
  • 2 cloves of garlic, crushed
  • 1 tbsp extra virgin olive oil
  • 1 eggplant cut into 3cm cubes
  • 2 red onions cut into wedges
  • 3 small sweet potatoes roughly chopped
  • 2 zucchinis roughly chopped
  • 1 punnet of cherry tomatoes
  • Steamed green beans to serve

GLUTEN FREE:

VEGAN:

METHOD:

  1. Preheat oven to 180 degrees celsius.
  2. In a small bowl combine oil, garlic and rosemary leaves and season with salt and pepper.
  3. Trim any excess fat from lamb leg and rub oil mixture over outside of the lamb.
  4. Place vegetables in the base of a baking tray and top with lamb.
  5. Bake for 40-60 minutes. Add cherry tomatoes to the tray and cook for a further 10-20 minutes until lamb is cooked to your liking.
  6. Remove from oven and cover dish with tin foil. Set aside to rest for 10-15 minutes.
  7. Serve vegetables and lamb on a bed of green beans.

MACROS:

CAL 365 P 41.7g C 14.2g F 14.5g

TRAY BAKED CUMIN CHICKEN + VEGETABLES (Serves 4)

  • 500-600g chicken thigh fillets trimmed
  • 2 tbsp extra virgin olive oil
  • 2 tsp cumin
  • 1 tsp soy sauce
  • 1 clove garlic
  • salt + pepper
  • 500g medium washed potatoes, halved or quartered
  • Greens: Asparagus, broccoli, green beans, zucchini, snow peas or other desired greens

GLUTEN FREE: Use a gluten free soy sauce or tamari

VEGAN: Use a faux vegetarian chicken or use tofu and fry the tofu with the marinade rather than bake it.

METHOD:

  1. Preheat oven to 180 degrees Celsius and line a baking tray with baking paper.
  2. Combine olive oil, cumin, soy sauce, garlic in a large bowl. Add in chicken and toss to coat. You may wish to leave and marinate for 20 mins or more.
  3. Place chicken and potatoes onto baking tray and bake for 20-25 mins.
  4. Add greens to the baking tray and season with salt and pepper. Cook for a further 10 minutes.

MACROS:

CAL 338 P 33g F 29g C 10g

CHICKEN & VEGETABLE SOUP (Serves 6)

  • 1 whole chicken 
  • 1 brown onion diced
  • 1 leek sliced
  • 3 tomatoes, grated
  • 3 carrots, chopped
  • 2 celery stalks, chopped
  • 20 green beans
  • ¼ Jap pumpkin, roughly chopped
  • 3 zucchini roughly chopped
  • 2 medium potatoes
  • 1 bunch spinach
  • ½ broccoli, roughly chopped
  • 1 bunch parsley, roughly chopped  
  • ½ bunch mint, roughly chopped
  • 1 pinch cinnamon
  • Sea salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: 

METHOD:

  1. In a large stock pot place whole chicken and cover chicken with water and add 1 tsp sea salt. Bring to the boil.
  2. Allow to simmer for 90 minutes.
  3. Remove chicken from the pot, remove skin and shred chicken meat. Skim excess fat from top of stock pot and discard.
  4. Add in all diced vegetables and herbs/spices and simmer for 40-60 minutes.
  5. Return shredded chicken to the pot.
  6. Season with additional salt and pepper if required.

MACROS:

CAL 309 P 39.5g C 15.8g F 8g

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

GINGER FISH PARCELS (Serves 4)

  • 4 x 150g fillets white flesh fish such as snapper, cod, barramundi, john dory
  • Broccolini
  • Snow Peas
  • 4 shallots
  • 2-3 tbsp extra virgin olive oil
  • 4 tsp minced ginger
  • 2-3 lemons thinly sliced

GLUTEN FREE: This is a gluten free recipe

VEGAN: Rather than steam in parcels, this recipe would make a great vegan stir fry with tofu, serve with rice or quinoa.

METHOD:

  1. Preheat oven to 190 degrees Celsius. Cut a piece of baking or parchment paper that is big enough to fit in each piece of fish.
  2. Place sliced lemon on the parchment paper, top with shallots, broccolini and snow peas. Lay fish on top of greens. Drizzle the fish with olive oil, season with salt and pepper and minced ginger.
  3. Rub into fish slightly. Top with capers and another layer of lemon slices.
  4. Fold the paper over, fold in the ends and flip it over carefully so the folds are held closed underneath.
  5. Bake for 20 minutes depending on the thickness of the fish.

MACROS:

CAL 235 P 32g C 7g F 8g

BURRITO BOWL (Serves 4)

  • 500g extra lean beef or turkey mince
  • 1 clove garlic, crushed
  • 1 1/2 tsp cumin
  • 1 tsp paprika
  • 1/4 tsp cinnamon
  • 1 tomato cut into 1/8ths
  • 2 cups shredded red cabbage
  • 4 cups baby spinach or leaf mix
  • 1 cup shredded carrot
  • 1 avocado, mashed
  • lime juice to season
  • Salt and pepper
  • 2 cups cooked brown rice
  • 4 tbsp coconut yoghurt

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap lean beef mince for 1 can drained black beans or kidney beans with 1/4 cup water.

METHOD:

  1. Heat a fry pan to medium-high heat and add a dash of olive oil.
  2. Add beef or turkey to pan and cook for 3-5 minutes or until browned. Stir through garlic and spices and cook for a further minute or until meat is cooked through.
  3. Prepare burrito bowls by adding baby spinach to base of each bowl. Evenly distribute remaining vegetables among bowls and top with mince.
  4. Serve with a wedge of lime, coriander or chilli and coconut yoghurt.

MACROS:

CAL 356 P 29g C 35g F 13g

GRILLED SALMON + SALAD (Serves 1)

  • 100g salmon steak/fillet
  • 1 cup baby spinach
  • 5 cherry tomatoes halved
  • 1/8 red onion sliced
  • 1/2 cup sliced cucumber
  • 1/4 avocado cubed
  • Juice of 1 lemon
  • Salt and pepper
  • Drizzle Extra virgin olive oil

GLUTEN FREE: This is a gluten free recipe

VEGAN: Fry 150g tempeh with lemon juice and crushed garlic to serve with salad

METHOD:

  1. Preheat grill or fry pan to medium heat with a dash of olive oil.
  2. Season salmon and add to pan. Cook for 4-5 minutes per side or to desired (less if you like your salmon on the rare side)
  3. Once cooked remove from heat and squeeze with 1/2 lemon.
  4. Meanwhile prepare salad. Toss all ingredients together, drizzle with lemon juice and extra virgin olive oil.

MACROS:

CAL 327 P 22g C 18g F 18g

GRILLED CHICKEN & MASH (Serves 1)

  • 125g chicken breast
  • 120g sweet potato
  • ½ bunch broccolini
  • 10 green beans

GLUTEN FREE:

VEGAN: 

METHOD:

  1. Peel and chop sweet potato. Steam for 7-10 minutes or until soft and cooked through.
  2. Meanwhile heat a fry pan or grill to medium high heat and spray with coconut oil.
  3. Fry chicken breast for 3-5 minutes per side depending on thickness until cooked through.
  4. Remove sweet potato from steamer and add to a bowl. Add green vegetables to steamer.
  5. Steam greens for 2 -5 minutes or until cooked to desired.
  6. With a fork or masher mash sweet potato with a dash of milk and salt and pepper.
  7. Remove greens from steamer, serve with chicken breast and sweet potato mash.

MACROS:

CALS 331 P 43g C 20g F 7g

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

HONEY SOY CHICKEN WITH SESAME GREENS + SWEET POTATO CHIPS (Serves 4)

  • 600g chicken thigh
  • 1 clove garlic, crushed
  • 2 tbsp honey
  • 1/4 cup soy sauce or tamari
  • 2 tbsp dijon mustard
  • 2 tbs sesame seeds
  • 500g sweet potato, peeled and roughly chopped in wedges
  • 1 bunch of broccoli
  • 1 bunch asparagus spears
  • Coconut oil spray for baking sweet potato
  • Himalayan pink rock salt

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tempeh or tofu in place of chicken

METHOD:

  1. Combine garlic, honey, soy, sesame in a small bowl.
  2. Coat chicken breast in mixture. Allow to marinate for 20 minutes – 4 hours.
  3. Preheat oven to 200° (180° if fan-forced)
  4. Place chicken in a baking dish and bake for 30-40 minutes or until cooked through
  5. Meanwhile place sweet potato, broccoli and asparagus on baking tray, spray with coconut oil, sprinkle with sesame seeds and Himalayan pink rock salt
  6. Bake vegetables for 20-30 minutes or until cooked and golden brown

MACROS:

CAL 416 P 46g C 49g F 4g

MAMA BEARS BEETS AND PUMPKIN SALAD (Serves 4)

  • 600g chicken breast
  • 150g baby spinach
  • 1 cup cooked chickpeas
  • 4 whole baby beetroots
  • 1/2 butternut pumpkin
  • 1 bunch asparagus
  • 1 handful snow-peas
  • 50g feta cheese roughly chopped
  • 1/8 cup pine nuts
  • 1/8 cup slivered almonds
  • 2 tbsp extra virgin olive oil
  • 1.5 tbsp balsamic vinegar
  • 1/2 tsp dijon mustard
  • 1 tsp sweet chilli sauce
  • 1 tbsp raw honey
  • Himalayan pink rock salt and freshly cracked pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Remove feta cheese. Swap chicken with 1/2 cup chickpeas per person and toss through salad.

METHOD:

  1. Preheat oven to 180 degrees Celsius.
  2. Chop pumpkin and asparagus into pieces and toss in bowl with extra virgin olive oil, honey, salt and pepper.
  3. Line baking tray with baking paper and place pumpkin and asparagus on tray and bake for 20 mins until lightly browned and soft.
  4. Prepare and boil whole Beetroot until soft, remove from water, peel and chop into small cubes.
  5. Toss pine nuts and slivered almonds in hot non stick fry pan until lightly browned, use a drop of olive oil if needed for fry pan that is not non stick.
  6. Remove all ingredients from heat and cool down.
  7. Prepare dressing. Add extra virgin  olive oil, balsamic vinegar, dijon mustard, sweet chilli sauce, salt and pepper to a shaker. Shake to combine.
  8. Cook chicken breast on a hot grill for approximately 5 mins per side or until cooked through. Remove from heat and slice into strips.
  9. Place spinach, chickpeas, beetroot, snow peas and asparagus into a large bowl and toss with dressing
  10. Finally top with pumpkin, chicken, crumbled feta and garnish with roasted nuts.

MACROS:

CAL 487 P 43g C 32g F 17g

GRILLED JOHN DORY + GREENS (Serves 1)

  • 150g John Dory Fillet
  • 1 clove garlic, crushed
  • 1 cup spinach
  • 50g snow peas
  • 1/2 bunch asparagus
  • 1/2 tsp butter
  • 1 tbsp chopped green olives
  • 1 tsp capers
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Stir fry tofu with greens in place of grilled fish

METHOD:

  1. Wash and trim baby spinach, snow peas and asparagus
  2. Heat 1/4tsp organic butter in fry pan, add 1 crushed garlic clove and slightly brown
  3. Add veggies to frypan and lightly sauté for a few minutes until wilted
  4. In another pan, heat 1/4 tsp organic butter and pan fry fish fillet for approximately 5 mins per side (for thin fillet), until cooked through and remove from pan
  5. Mix green olives with capers and season with salt and pepper
  6. Serve veggies on plate, top with fish, garnish with olive and caper mix and add a squeeze of lemon juice over entire dish

MACROS:

CAL 221 P 35g C 10g F 6g

CHICKEN + AVO WRAP (Serves 1)

  • 125g grilled chicken breast
  • 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: Use gluten free wrap

VEGAN: 

METHOD:

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

MACROS:

CALS 367 P 43g C 17g F 12g

LAMB BACKSTRAP WITH CHICKPEA + QUINOA SALAD (Serves 4)

  • 500g lamb backstrap
  • 225g cooked chickpeas
  • 1 cup cooked quinoa
  • 1 punnet cherry tomatoes, chopped
  • 1/2 red onion, finely diced
  • 1/2 bunch parsley, chopped
  • 1 cup rocket leaves
  • 1 tbsp extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper

GLUTEN FREE: This a gluten free recipe

VEGAN: Remove lamb and double salad

METHOD:

  1. Heat a pan medium-high heat and add 1 tbsp of olive oil.
  2. Cook lamb for 3-4 minutes each side or until cooked to liking.
  3. Meanwhile prepare salad by combining cooked quinoa, chickpeas and salad ingredients in a large bowl. Toss with extra virgin olive oil, lemon juice and salt and pepper to season.
  4. Add lamb to salad bowl and serve

MACROS:

CAL 362 P 37g C 28g F 12g