True Blue Aussie Work – Part 2

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

It’s the first week of Feb and a chance to really knuckle down. There are two incredibly simple recipes this week which we were very excited about. Chilli kanga is an absolute treat, an incredibly tasty, high protein meal. It will be a welcome surprise for those of you who haven’t tried kangaroo before. Pork bolognese is another favourite amongst our coaches and there’s nothing better than any iteration of spag bol.

As for training, there is a slight increase in training volume this week which should test you out. If you’re having trouble with any of the exercises be sure to click on the exercise for an example or contact us through the app!

As always, be the hardest workout in the room.

Feel free to reach out to us at any time via our app, Facebook or our Instagram, 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


2-4 egg omelette with capsicum, mushrooms, spinach leaves and onion.


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100-200g HP yoghurt, 50g blueberries and 50-100g banana. 1-2 protein shakes. 1 nut bar.

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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