Spring 8 week training program



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Now that winter is over it is time to get your training back on track and detox from the damage winter always causes. Here is a spring workout to shake things up and get the ball rolling again. If you have been fighting the winter flu or just feeling a little under the weather please make sure to use of our in house Detox Box (red light sauna).

* Weight training days are grouped in 3 exercisers/tri sets. Perform each exercise in the tri set once then rest 60sec before starting the next set. Once completed the 3 or 4 sets move onto the next exercise tri sets. 1A, 1B and 1C x 3-4 sets then 2A 2b 2c and so on.


Day 1.

Exercise Wk 1








1A Squat 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1B Glute bridge (Feet on fitball) 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
1C Fitball sit ups 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Power band crab walks 3×20 steps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2B DB thrusters 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C DB farmers walks 3x 20m 3x20m 3x30m 3x30m 4x40m 4x40m 4x50m 4x50m
3A KB Sumo Deadlifts 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B DB sumo squats 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3C Plank 3x60sec 3x60sec 3x75sec 3x75sec 4x90sec 4x90sec 4x2min 4x2min
4A Walking Lunge 3×20 steps 3×20 steps 3×20 steps 3x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps
4B KB swings 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps
4C Leg lowers 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps




Day 2.

Exercise Wk 1








1A Push ups 3×15 reps 3×15 3×20 3×20 4×25 4×25 4×30 4×30
1B DB side raisers 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1C Hanging knees raise 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Seated DB Shoulder press 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2B DB Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C Mt climbers 3x 30sec 3×30 3x40m 3x40m 4x50sec 4x50sec 4x60sec 4x60sec
3A Renegade Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B Burpees 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
3C Sit ups 3×20 3×20 3×20 3×20 4×25 4×25 4×25 4×25
4A Bench Dips 3×15 reps 3×15 3×15 3x 15 4x 15 4x 15 4x 15 4x 15
4B DB curl + press 3×15 reps 3×15 reps 3×12 reps 3×12 reps 4×10 reps 4×10 reps 4×8 reps 4×8 reps
4C Cable twists 3×20 reps(each side) 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps


Day 3. Burn baby burn

Warm up – 1km run/jog depending on fitness level, Then

Warm up drills, repeat 2 times

– 60 sec walking lunges, then hip flexor stretches

– 60 sec skipping, then stretch your calfs

– 60 sec high knees, then stretch quads

– 60sec heel flicks/butt kicks, then stretch hamstrings

– 60 sec 10m shuttle runs


1 – 5 x 40m sprints, rest 30 sec between

2. 5 x 75m sprints, rest 60 sec between

3. 5 x 100m sprints, rest 90 sec between


Day 4. Rest Day


Day 5. Body Weight Full Body circuit

3-4 rounds of 45 sec on 15 sec rest

1. Stationary bike

2. Bench hop overs

3. Step ups (left leg)

4. Steps up (Right leg)

5. Dead ball slams

6. Skipping

7. Hand release push ups

8. Ring or TRX rows

9. Russian twists

10. Burpees


Day 6.

Long slow cardio day. Get outside and go for a bike ride, swim, hike anything that you enjoy that gets you moving and enjoying the beautiful spring weather.





Watermelon chicken salad



  •  8 Chicken Thigh Fillets
  •  1 tablespoon olive oil
  •  1 tablespoon Moroccan seasoning
  •  1 cup mint leaves
  •  3/4 cup (210g) Greek yoghurt
  •  1/4 watermelon, thinly sliced, cut into wedges
  •  2 red radishes, thinly sliced
  •  1 Lebanese cucumber, cut into ribbons
  •  1 red onion, thinly sliced
  •  1/2 cup coriander leaves
  •  2 tablespoons pistachios, coarsely chopped (optional)


  • Step 1
    Add the chicken, oil and Moroccan seasoning in a large bowl and season.
  • Step 2
    Heat a barbecue grill or chargrill on medium-high. Cook the chicken for 3-4 mins each side or until golden brown and cooked through. Transfer to a plate and cover with foil. Set aside for 5 mins to rest.
  • Step 3
    Meanwhile, process half the mint in a food processor until finely chopped. Add half the yoghurt and process until smooth. Transfer to a bowl and stir in the remaining yoghurt. Season.
  • Step 4
    Arrange the chicken, watermelon, radish, cucumber, onion, coriander and remaining mint on a serving platter. Serve with the yoghurt mixture and pistachios, if desired.

Full body Fat Blast



*3 rounds of 10 exercisers

* Perform each exercise for 60 sec with 10sec rest to get to the next exercise

* 60 sec rest between each round

– Please google these exercisers if you are unsure how to perform the movement or ask one of our trainers for advise.

1. DB Goblet Squat

2. Mountain Climbers

3. Alternating DB Snatch

4. KB Plank Pull Through

5. BW Alternating Lunge Jumps

6. DB Bent Over Row

7. DB Walking Lunge with a bicep curl at the top of the lunge

8. DB Renegade Row

9. Battle Ropes

10. DB Thrusters

Apple Crumble



Apple Crumble 
Filling Ingredients:
  • 6 cups of finely chopped apples
  • 1 tbsp of non-dairy butter (or coconut oil)
  • 2 tsp cinnamon
  • ½ tsp allspice
  • ⅛ tsp nutmeg
  • ⅛ tsp cloves
  • ½ cup maple syrup (or liquid sweetener of your choice)
  • 1½ tbsp lemon juice
Topping Ingredients:
  • 1 cup almond flour (or any other nut flour)
  • ½ cup slivered almonds
  • ¼ cup maple syrup (or liquid sweetener of your choice)
  • 1 tbsp non-dairy butter (or coconut oil)
  • 1 tsp cinnamon
  • dollop of vanilla ice-cream (healthy options – low fat/dairy free/coconut)  
  • optional: an additional 2 tbsp slivered almonds for topping
  1. Preheat oven to 160 C (fan forced). Oil a pie dish or any similar size pan and set aside.
  2. Mix all filling ingredients in a mixing bowl. Transfer to the pie dish and spread throughout the bowl evenly.
  3. Mix all of the topping ingredients (except slivered almonds reserved for garnish, if using) in a separate small mixing bowl until coarse crumbs form. Sprinkle the mixture over the apples in the pie dish. Garnish with slivered almonds if desired.
  4. Bake in a preheated oven for approx 30 minutes, until the crumble turns golden brown.
  5. Allow to cool and add a dollop of vanilla ice-cream on top 


Beef Stew Recipe

Winter Recipe of the Month (June, Dinner)


2 tablespoons olive oil

1kg of Beef Chuck Casserole Steak, cut into 4cm chunks

1 brown onion, chopped

3 tablespoons tomato paste

2 teaspoons sweet paprika

1 tablespoon plain flour

1 1/2 cups beef stock

150g button mushrooms, quartered

2 carrots, peeled and thickly sliced

1kg sweet potatoes, peeled, cut into 4cm chunks

200g green beans, trimmed,cut to 4cm

1/2 greek yoghurt, to serve
  Step 1
Heat half of the olive oil in a large saucepan and cook the beef over a high heat in 3 batches until brown. Once brown transfer to a plate. Reduce the heat to medium and add the remaining oil and onion. Cook for 5 minutes, until soft. Add tomato paste and paprika and sprinkle flour over. Cook, stirring, for 1 minute. Gradually add stock, stirring constantly.
Step 2
Return meat to the pan, cover and bring to the boil. Reduce heat to low and stir gently, covered, for 1 hour. Add mushrooms, carrot and sweet potato. Replace lid and cook for 45 minutes then add beans and cook a further 15 minutes.
Step 3
Serve topped with a dollop of greek yoghurt.




Here’s how to find your stress sweet spot.

Stresses whether emotional, environmental, physical, spiritual, social, nutritional and intellectual. All can influence our lives in both a positive and negative way.

What is stress:

Stress is our body’s way of responding to any kind of demand or threat. When we feel threatened, our nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action. This can be a good thing.

There are two categories of stress “good” and “bad”. The same exact stressors — job pressure, kids, money, and, yes, an intense exercise and eating regimen or even the wrong social conditioning or living environment — can energize and inspire us or sap our will and our mojo.

Reaching our potential is about finding our stress sweet spot and using it to propel us to our goals.

It’s a well-known fact: Being stressed out can make it really hard to reach our health, fitness and life goals.

But did you know: Not having enough stress can slow our progress too?

See, stress isn’t a “thing” that happens to us. Stress is our response to the challenges we face every day. Part of this response is learnt and conditioned from childhood and life lessons. Which we all have the ability and choice to re-learn, change, undo the conditioning and evolve from, to a space in which we can better manage this thing called stress.

These stressors — like pressure at our job, raising kids, managing money, piles of dirty laundry, and, yes, nutrition and exercise — can make us either act and do things in “boss mode” or getting shit done like Superwoman, or crumble and sink into our couch… FML.

The key is to find our “stress sweet spot” or learn to understand and manage stresses in our life — just enough stress, but not too much — so we can reach our potential without crashing and burning.



Good stress:

  • is short-lived
  • is infrequent
  • is over quickly (in a matter of minutes or hours)
  • can be part of a positive life experience
  • inspires us to action
  • helps build us up — it leaves us better than you were before.

But let’s say you ride that roller coaster constantly, or lift weights 4 hours a day, every day. Now it doesn’t seem so fun, does it?

This is bad stress, or distress.

Bad stress:

  • lasts a long time
  • is chronic
  • is ongoing
  • is negative, depressing, and demoralizing
  • de-motivates and paralyzes us
  • breaks us down — it leaves us worse off than we were before.



One key feature that distinguishes good from bad stress is how well the stressor matches our ability to recover from it.



This is massive topic and is always the first thing i explore and then address, when working with my wellness-coaching clients.



For inspiration and energy:

  1. Set effective goals
  2. Start with one action each day.
  3. Track your progress.
  4. Spend time with a coach or mentor.

For rest and recovery:

  1. Practice parasympathetic activities.



-Enjoying nature

-Deep breathing

-Low-key music

-Having sex

-Snuggling with pets

  1. Meditation.
  2. Get outside.
  3. Balance your exercise routine.
  4. Practice self-compassion.

Lastly “Stress” is a label we choose to put on things and situations. Because of this, when working with my clients I help them pull apart the stress factors in their lives. Then we work on ways to better management, reduce or even re-frame the stresses from a different perspective. This all plays a key role in the individual, their overall health and mindset. Which then leads to determining their quality of life, abundance and ultimately what reality they create.


Feel free to contact me: mark@universalhumanenergy.com for any help or guidance around managing stress.


Content by Mark Haynes, Krista Scott-Dixon and Brian St. Pierre.

Article written by Mark Haynes, Genetic Wellness Coach from Universal Human Energy. www.universalhumanenergy.com



Serves 2 – 3

Prep Time: 20 minutes

Cook Time: 10 minutes



  • 2 large, straight and firm zucchinis (one zucchini per person)


Pine Nut Cream:

  • 150g pine nuts
  • 1 cup almond milk (please don’t use crap almond milk, always check the label there should be 3 or 4 ingredients or less, I like to use Pure Harvest brand)
  • 1 tablespoon nutritional yeast flakes
  • 1 teaspoon salt flakes
  • ½ teaspoon black cracked pepper
  • 2 large free range eggs
  • 1 tablespoon olive oil
  • 1 large garlic clove, finely chopped
  • 200g free range bacon
  • Fresh parsley, chopped for garnish


  • First make your zucchini noodles by whizzing them through a vegetable spiraler and set them aside.
  • Make your pine nut cream by placing pine nuts, almond milk and nutritional yeast flakes in a blender and blitzing until smooth. The consistency should be a little runnier than thickened cream. Season with salt and pepper. Pour into a small mixing bowl and set aside. This can be prepared in advance and kept in the fridge until you are ready to use.
  • When you are ready to serve your carbonara, add the eggs into the pine nut cream and mix with a fork until well combined.
  • I like to work in two batches for this recipe as you probably will have too many zucchini noodles to fit in the pan. So divide all the ingredients in half and use half of everything in each batch.
  • Use a large non-stick pan, place over medium heat, add olive oil and when hot add in half the garlic and bacon and cook for a few minutes stirring so to cook all sides.
  • Add in half the pine nut cream mixture and zucchini noodles and stir well to combine, cook only for a few minutes as the zucchini noodles can become watery and overcooked quickly, this dish does not require much cooking. Set aside and repeat with remaining ingredients.
  • Serve with some chopped up parsley and extra seasoning. Enjoy!

The Wholehearted Cook : http://thewholeheartedcook.com/




CLEANSING By Nicole Eckert & Mark Haynes

Can we just take a moment to thank our liver for all that it does? This vital organ is working hard everyday to filter out toxins and waste from the body, as well as conducting hundreds of other functions. Your liver’s primary action is to convert toxins into a safe waste that can be excreted from the body through the means of elimination in the form of poo’s and wee’s.

The liver is responsible for a large part in your overall health. It has over 400 functions in the body, from digesting fats with it’s friend the gallbladder, storing essential vitamins and minerals, processing nutrients that have been absorbed in the intestines and breaking down drugs and alcohols. With only naming a few functions I’m sure you can already see, and you may already know the importance of it’s role in your health.

Supporting our liver on a daily basis is vital. Because if we are not providing the body with the right nutrients our hardworking friend becomes sluggish and backed up with loads of toxic work.


How The Liver Deals with Toxic Substances


The liver has two pathways for detoxification:

Toxins, which are a poisonous substance that can cause damage to cells are first taken on by Phase 1 of Liver Detoxification, this phase involves using enzymes to transform these lipid-soluble toxins into less harmful substances that Phase 2 can now handle.

Phase 2 of Liver Detoxification involves pairing these battered up toxins with other molecules which increase their water-solubility so they can be safely removed from the body through the means of elimination.


Efforts in Proactive Liver Support are for Everyone

Even for those who make a concentrated effort to follow a healthy lifestyle which revolves around organics, filtered water, regular exercise, use of toxin-free personal care and cleaning products.. We are still exposed to toxins from our environment (air, soil, water, cars, factories, plastics) and these factors, while we cannot control them – affect us!

Even as a Holistic Nutritionist, I will continue to practice daily routines on top of eating clean, exercising and living in my little toxin-free home – because I know I need to, and it makes me feel amazing!


Is Your Liver Feeling Sluggish

When the liver becomes sluggish, toxins are no longer able to leave the body and are instead stored in fat tissue (since they are lipid-soluble) and they will hang out there until liver function improves and they can be safely eliminated. This can be a huge factor as to why you aren’t shedding extra weight even with a healthy diet and exercise.

There are a variety of tell-tale symptoms of a stressed out liver, regardless of the degree of your symptoms, by taking holistic approaches and preventative steps you have the ability to improve your liver function and improve your quality of life (because you deserve to feel good).

If you experience the following symptoms, don’t stop reading – there are some tips to follow for improving liver function, which I encourage you to practice in your daily routine.

  • Chronic Fatigue
  • Negative Emotions
  • Brain Fog/Lethargy/Feeling Drained
  • Dull Headaches Improved with Rest or Headaches/Migraines Behind Eyes
  • Chronic Joint or Muscle Pain
  • Excessive Perspiration
  • Trouble Digesting Fats
  • Gall Bladder Removed
  • Allergies
  • Acne or Skin Conditions
  • Gas, Bloating, Abdominal Pain, Constipation, Diarrhea
  • Hormonal Imbalances
  • Anxiety and Depression
  • Chemical Sensitivities
  • Chronic Stinky Breath
  • Unexplained Weight Gain

How does cleansing help keep the weight off?

Below is a simple explanation on how the body responds to toxins specifically when working to achieve fat loss.


Different types:

  • Fasting (water only)
  • Lemon Detox (not the packaged stuff of tv or from your super market)
  • Juicing (not to be confused with blending) See the article on juicing vs blending on our website.
  • Removal of meats and inflammatory foods.
  • The addition of pure therapeutic grade only Essential Oils.
  • Combination of any of the above.
  • Specific cleanses – colon, heavy metals, yeast, parasites etc
  • Daily ongoing wholefood support.


Things you need to consider before choosing a cleanse.

  • What are the motivations behind wanting to do a cleanse?
  • What do I need to take into consideration due to my current lifestyle habits and choices?
  • How do I make the cleanse fit my current lifestyle habits and choices depending on the cleanse of choice?
  • How long should I perform the cleanse for and why?
  • Do you intent to continue exercising? If so what type, for how long?
  • Am I after a gentle or aggressive cleanse?
  • Can I take time out from my daily life to perform the cleanse?
  • Am I on any medication which may impact the cleanse or vica versa?
  • Should I be doing anything to prepare for the cleanse?
  • What is the plan after I have completed the cleanse?
  • Consult a qualified professional.
  • Reading the below paragraph.


Why you should you always consult a qualified professional before attempting a cleanse?

I truly believe in a holistic approach to nutrition and health and there is definitely a place for cleansing. To make sure you take the upmost care of your body, which is the only place you get to live in this life. I highly recommend you should always consult a qualified professional before undertaking a cleanse.

Why? Well, firstly they will help you work through some on the questions from the above list. Which need to be answer and thoroughly understood before undertaking a cleanse. Also depending on the type of cleanse and for how long it performed. Both can affect a range of metabolic processes and body functions. And can have a minor or major impact on how you feel, how your body responds before, during.

Down regulation of the body as an organism is a major factor. Yes our bodies have an amazing ability to adapt to its environment but at what cost? Down regulation of hormones, digestion, brain function, ability to recover and repair, metabolism, going catabolic (loss of lean mass) are all real possibilities when cleansing, under eating and/or in an absolute calorie deficit.

Metabolic damage is a serious possibility if the cleanse hasn’t been planned and programmed for the individually. To suits their bodies needs and lifestyle requirements. Headaches, migraines, dizziness, vomiting, lack of energy, diarrhoea, just to name a few. Are all signs and symptom that your professional knows how to work with and guide you through, as you undertake the cleanse.

The idea is to listen to your body and work with it. Not mask the signals with supplements, stimulates or at worst ignore what is going on. I don’t mean in anyway to deter you from wanting to cleanse. Because as I said earlier there is absolutely a place for cleansing and it is something I recommend when coaching my clients. There are companies and individual out there who are mis-informed and are misleading the general public. Please take the advice and information we have shared with you as a way to empower you to be more informed and educated on cleansing. So you can make the best possible choice for you mind and body, which will allow you to achieve lasting results.


Tips for the Kitchen (where the magic happens)

Your health begins in the kitchen, you cannot expect your body to thrive on supplements alone. We need to create a healthy body through healing meals and habits. You don’t need to diet, restrict or eliminate entirely – the key here is balance.

First begin by reducing or eliminating your exposure to processed foods and fraudulent “health” foods (aka “gluten-free” high sugar/starch products) and switch to healthy substitutions, if you’re craving a brownie, give a black bean brownie, made with cacao and coconut sugar a try instead of reaching for the white flour, refined sugar “traditional” version. Make your own favorite meals from scratch with high-quality ingredients at home, instead of dining out.

Eating healthy doesn’t need to be complicated, focus on the following steps to get on the right track:

  • Buy Organic, avoid GMO and
  • Consume a balanced diet which consists of whole foods, high quality animal and plant proteins, sprouted ancient grains, fermented foods, healing fats, raw nuts and seeds
  • Eliminate inflammatory oils: canola, corn, soybean, vegetable oil, cottonseed, safflower, sunflower
  • Drink Enough High Filterd Water: If you take your weight in pounds, and divide it in half, this is the amount of water you should be drinking in ounces (150lbs = 75oz). Source out your best filtered accessible water, whether it be reverse osmosis (remineralized) or self harvested spring water.
  • Increase consumption of healthy healing fats: coconut oil, sustainable red palm oil, ghee, grass-fed butter, avocado, hemp, raw nuts and seeds.
  • Get in enough fibre: 35g daily minimum – coming from plant based, whole food sources such as chia seeds, artichokes, golden flax seeds, avocado, broccoli and brussels sprouts
  • Eliminate refined sugars: brown/white sugar, cane sugar, cane juice, cane juice crystals, beet sugar
  • Increase Leafy Green Vegetable Consumption: for their magnesium, folate, vitamin C and B-vitamin content
  • Include Animal-Based and Plant-Based sources for Amino Acids: bone broth, collagen, pasture-raised chicken & eggs, raw spinach, parsley, cabbage, beets
  • Focus on Food Sources of Sulfur: pasture-raised eggs, broccoli, brussels sprouts, garlic, onions, asparagus, kale
  • Limit or Eliminate Alcohol: if you are experiencing 3 or more of the above symptoms find a healthy replacement for this (toxic) habit, such as grape kombucha.


The 3 Superstars for Your Liver

Globe Artichoke

This vegetable is a member of the thistle family. If you want to see something very pretty look up an “artichoke flower”. This veggie is in the same family as Milk Thistle, with the main difference being that you can include this in your diet! Beneficial properties include protecting and supporting liver function and increasing bile production, their high fibre content also promotes flushing out bile and reducing LDL cholesterol.

Even when cooked, artichokes contain more antioxidant potential than raw garlic, asparagus and broccoli.Steam your artichokes and pair them with some ghee or coconut oil, raw garlic and Himalayan salt for a liver supporting meal


This most clinically tested herb for inflammation. It’s active ingredient, curcumin has been linked to many benefits which include assisting the enzymes which are responsible for flushing out known dietary carcinogens! This results in enhanced protection against liver damage, and even regeneration of affected liver cells due to its antioxidant and anti-inflammatory properties.

Always pair turmeric with a source of healthy fats and black pepper for maximum absorption, also look for these two keys for best absorption in a supplement. Take a high quality turmeric/curcumin supplement and give golden milk a try, a beverage with freshly grated turmeric root, plant milk, coconut oil, black pepper and warming spices.

Milk Thistle

By far the most suggested herb for liver health, in fact this herb has gotten so much attention in the health food world that I put it third just to give the other superstars a chance. Siymarin, which is the active component in milk thistle has anti-fibrotic, anti-viral, antioxidant and anti-inflammatory properties (which explain it’s fame). Milk thistle protects the liver cells from damage which can be caused by viruses, toxins, alcohol and drugs such as acetaminophen.

Take a high-quality milk thistle supplement that is free from GMO, unnecessary binders and fillers. You can also find fermented milk thistle in a liquid form which can be added to a cold-pressed vegetable juice or taken as is.

In conclusion…

Your liver does a lot for you, and these are just a few things that you can do to support its function. Be mindful of how you are feeling throughout your day, remember that a symptom is your body telling you that something is wrong and make the appropriate preventative steps.


Additional daily/weekly add ons:

  • Organic Lemon juice in water to start the day.
  • Organic Apple Cider Vinegar (with mother) on or before each meal.
  • Have one day off all supplements (I do this every Sunday)
  • Introduce a weekly slow pressed juicing day

I recommend cleansing with the change of seasons, as the colon stimulating component of cleansing is of much value to the liver and for your other systems of detoxification. Remain aware and be in control, you can’t live without your liver, so give it some love!



Nicole Eckert


Mark Haynes


10 Week Leg Program for your weekend bike rides.

With summer fast approaching outdoor activities are starting to increase and bike riding is a past time we will love doing. Living in the river city we have access to so many amazing

bike paths which loop all around our beautiful city. To get the most out of your bike riding and have the ability to go for longer and more often here is a leg training program to get

you on your way.


PHASE 1 – Adaptation phase

The goal of phase 1 is to prepare the muscles for more loads and repetitions in the upcoming program.


Weeks 1-4, Program should be performed 2 times per week.

1. Back Squats (40-50% of your 1RM weight) 20 reps x 3 sets with 90 sec rest between sets


  1. Single leg squats, 15 reps each side x 3 sets with 90 sec rest between sets


  1. Single leg glute bridges, 15 reps each side (@sec pause at the top of each rep) x 3 sets with 60 sec rest between sets.


  1. Fit Ball leg curls, 15reps x 3 sets with 60 rest between sets.


  1. Circuit to finish, 45 sec each with 15 sec rest to move to next exercise x 4 sets

– Body weight squats

– Push ups

– Plank

– Ring Rows

– Med Ball sit ups

– Med Ball Russian twists


PHASE 2 – Strength Phase

The goal of this phase is to increase the strength of your legs. Lifting heavier loads requires more force which results in greater recruitment of muscle fibres. These loads activate more muscles which creates stronger support systems for your prime movers.

Week 5-10, Perform program twice every 8-9 days

  1. Back squats (Starting with 70% 1RM working up to 90% in weeks 8 – 10)

Week 5 – 7    Set 1: 12 Reps @ 70% 1 RM

Set 2: 10 Reps @ 75% 1 RM

Set 3: 8 Reps @ 80% 1 RM

Week 8 -10   Set 1: 8 Reps @ 80% 1 RM

Set 2: 6 Reps @ 85% 1 RM

Set 3: 4 Reps @ 87-90% 1 RM



  1. Deadlifts, as reps decrease please add more weight

Week 5 – 6:   3 Set of 12 Reps (2min rest between sets)

Week 7 – 8:   3 Sets of 10 Reps (2min rest between sets)

Weeks 9 -10: 3 Sets of 6 – 8 Reps (3min rest between sets)



  1. Superset, as reps decrease please add more weight

DB Thrusters and Elevated Split Squats (Each side)

Week 5 – 6:   3 Set of 12 Reps (2min rest between sets)

Weeks 7 – 8:   3 Sets of 10 Reps (2min rest between sets)
Weeks 9 – 10 3 Sets of 6 – 8 Reps (3min rest between sets)

DB Thrusters



Elevated Split Squats


  1. 10min AMRAP to finish
  • 20 Body weight Step Ups (each side)
  • 20 Burpees
  • 20 Ring rows
  • 20 Kettle Bell swings
  • 20 Sit ups


Orange & strawberry Fiz Pop

Perfect for QLD summers! Makes 5 – 6 pops.



  • Blender
  • Packet of paddle pop sticks
  • Ice block moulds



  • 1 cup of freshly squeezed orange juice
  • 1 ½ cup strawberries, stem removed
  • 1 cup agave syrup, maple syrup or honey
  • 1 cup of water or soda water
  • 1/3 cup strawberries sliced thinly



Combine the first four ingredients in a blender and mix well .

Pour the mixture in the moulds, place the thinly sliced strawberries in at the end. Carefully place the sticks in and freeze.


Recipe sourced from Move Nourish Believe