True Blue Aussie Work – Part 1

To celebrate Australia Day and the great country that we live in, it’s time to put in some hard yakka.

To celebrate Australia Day and the great country that we live in, it’s time to put in some hard yakka.

We’ve gone ahead and made beautiful turkey mash and chicken ravioli meals. After enjoying a bbq or two over the weekend it’s important that we don’t use the public holiday as an excuse to slip from routine. Make sure your Monday meals are ready and waiting for you!
There may be a couple of new exercises in the training plan that you haven’t seen before. But if you click into the plan and onto an exercise, you will find a lengthy description.

Play hard this weekend, then its straight back to work.

As always, let’s be the hardest workers in the room.

Feel free to reach out to us at any time via our Facebook or Instagram pages, we are very responsive and would love to offer any assistance.

On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

Get prepared and lets hit the week.

Your Meals


Summer time smoothie (see snack & breaky board).


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(recipe not found or in draft status)


[cooked-recipe id="5730"]
(recipe not found or in draft status)


1 Yopro tub, 2 apples, 1 protein shake, 40g of mixed nuts.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

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How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.

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