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How are you going Champions?

This week your program has changed and the intensity has lifted, with a slight switch in focus on slightly more load in your resistance training for two weeks. With this change be careful not to be too focussed on weight, without proper form in your resistance sessions, as fatigue will set in soon after.  This is due to the minimal rest times and the large movements that you are performing.

Make the most of this week and focus on:

  • Good form
  • Understanding the exercises and techniques
  • Challenging yourself where your technique allows

Are you feeling fitter and healthier already?  Well, in a fortnight you can add stronger to your list…

By now you should have a good understanding of your program so you will see that this week the sets are up to as many as 5,  for the advanced programs. We have left the videos on the education pages up for one more week and hope you can find time to gloss over these and get the answers you need.

Are you feeling fitter and healthier already?  Well, in a fortnight you can add stronger to your list…

Go for it guys!

Make it happen

Dion

Nutrition Plan

Hello Transformers!

Great to hear you are enjoying the meals so far and thank you for the positive reaction regarding the change in meal plans!
I am already hearing of some great results the past two weeks so that is excellent.  Remember if you are not seeing results yet, try keeping a food diary to assess your food intake as you may be snacking unnecessarily, eating too much or drinking the wrong things.

This week we have re-added some carbohydrates like rice and sweet potato to your plan as I discussed in this video why we reduced for 14 days. Now this week if you have not had at lest 14 days with no starchy carbs then ensure to continue with this. There have been many eports of 2-3 kilos in the first week so continue with this until you see weight change.

Also if you are not seeing results yet make sure you are only eating the set portion, cut out the desserts and limit your snacks… the results will happen so hang in there!!

Here are some snack ideas for the week:
Ryvita with cottage cheese and strawberries
Celery and peanut butter to go!
Chewy Snack Balls with Protein 

SATURDAY


BREAKFAST: Juice

Mid am second serve of Juice
LUNCH: Chicken and Green Salad with Mustard Dressing

2 snacks on trainng days ( 1 being a shake)

Apple and 20 grams almonds

Delicious protein shake and water

Celery and natural peanut butter fill 20 grams.

Small time of tuna, tomatoes, cucumber, basil spring onion- your choice! (like a salsa mixed with tuna and a squeeze of lemon and pepper – Dions favourite)

Handful nuts and seeds with mixed berries

DINNER: Spicy Beef Strips with Crisp Veg

SUNDAY


BREAKFAST: Juice, We have added a few extra for you to choose  what juice you like and go for it each day- remember one serve in am and one serve mid am!

Mid am second serve of Juice
LUNCH: Left overs

DINNER: DINNER: Ocean Trout with Oven Baked Veg
Make 2 serves so spare for tomorrow plus this actually freezes well so you could prepare and freeze for week ahead!

MONDAY


BREAKFAST: Juice

Mid am second serve of Juice
LUNCH: Leftovers

DINNER: Stuffed Chicken Breast Parcels with Rocket and Onion Salad

TUESDAY


BREAKFAST: Juice

Mid am second serve of Juice
LUNCH: Leftovers

DINNER: Tuna cakes

WEDNESDAY


BREAKFAST: Juice

Mid am second serve of Juice

LUNCH: Leftovers

DINNER:  Dions mid week steak feed ( Loves this one after a huge leg session)

Double up the recipe though for the next day!

THURSDAY


BREAKFAST: Juice

Mid am second serve of Juice
LUNCH: Leftovers
DINNER: Stuffed Tomatoes

FRIDAY


BREAKFAST: Juice

Mid am second serve of Juice
LUNCH: Leftovers

DINNER:  FREE Choice!

           
Exercise Plan

Prior to each workout follow your 4 Steps to Warm Up! Start with foam rolling prior to continuing into the following workouts.  30-60 seconds per exercise or until you feel comfortable with recognizing the exercise or performing the movement.  That is the simple measure of a warm up… When you feel ready!

Day 1 - Full Body Resistance Session... With Some Calorie Killers To Finish!

Increase strength with reps of 7 – 10 today!

Exercise Order Exercise Sets Reps Tempo Rest
A1 Marching with Leg Extension 1 60s Slow 0
A2 Face Down Glute Extension 1 60s 3x1x 0
A3 1 Leg Balance Bow and Arrow with Band 1 60s each side 3x1x 0
B1 Leg Swings 1 60s each side 2x2x 0
B2 Hover 1 Arm Reaches 1 60s 2x2x 30
C1 Box Squat 1W,1P,1F 10 4x2x <30
 Only do on last set Wall Sit 1F Failure Hold 60
C2 Cat and Cow 3P 5 reps 0
C3 Push Up (Progress from wall down to using bench) 3P Hold 60
D1 Waiters Bow 3 10 4x2x 0
D2 Stick Deadlifts 1W,1P,1F 10-12 4x2x 0
 Only do on last set Wall Sit 1F Failure Hold 60
E1 4 Point Thoracic Rotations 3 10 4x2x 0
E2 Band Rows 1W,1P,1F 10-12 4x2x <60
 Only do on last set Body Weight Hold 1F Failure Hold 60
F 1 Moderate Intensity Cardio 20 minutes

 

           
  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with […]

  • Box Front Squat

    [kaltura-widget uiconfid=”535″ entryid=”1_pncirin0″ width=”400″ height=”330″ addpermission=”” editpermission=”” /] See also Box Squats

           

Day 2 - Intervals #1 - Today the intervals are to be done first thing in the morning with some evening light cardio like a walk with friends or family

  • Intervals #1

    Choose a cardio based exercise of your choice. Aim to work as hard as you can for the duration. Warm […]

           

Day 3 - Are You Ready For This At Home Fitness-athon?

  • Home Based Superhero

    A superhero workout is a timed circuit! It is a great workout but you MUST watch your form. When speed […]

Perform the same strength workout as day one but today it’s a timed circuit.  Form is first though!  This means that you must perform exercises correctly and optimally but at the same time get through the session with limited breaks and stoppages.  The weight will be about 60%.

Exercise Order Exercise Sets Reps Tempo Rest
B1 Hover 1 Arm Reaches 2 60s 2x2x 0
B2 Box Squat 2 15 4x2x 0
B3 4 Point Thoracic Rotations 2 10 each 4x2x 0
B4 Push Up (progress from wall down to using bench) 2 12 Hold 60
C1 Glute Bridge 2 10 4x2x 0
C2 Sumo Deadlifts with Pulse (1 ½) 2 15 4x2x 0
C3 Band Rows 2 12 4x2x 0

 

           
  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with […]

  • Box Front Squat

    [kaltura-widget uiconfid=”535″ entryid=”1_pncirin0″ width=”400″ height=”330″ addpermission=”” editpermission=”” /] See also Box Squats

           

Day 4 - Intervals #2 - ADDITION!... Make It A Power Hour!

  • Intervals #2

    Try to do this first thing in the am and split this day in 2! Choose a cardio based exercise […]

Warm up for 5 minute by performing your ankle V’s, and your side hovers.  Then go straight into the strength portion from Monday and see how far you can get in 20 minutes.

Try this: 10 minute interval running, 8 minute interval boxing, 8 minute interval skipping and finish with a 5 minute cool-down!

Check out this video for inspiration of a power workout!

           

Day 5 - Strength Day 2

Today try good form for reps between 6 – 8!

Exercise Order Exercise Sets Reps Tempo Rest
A1 Side Lying Rotations 1 60s Slow 0
A2 Side Clams 2 60s 3x1x 0
B1 Ankle V’s 1 60s each side 3x1x 0
B2 4 Point Arm and Leg Raise 2 60s 2x2x 30
C1 1 Leg Lowers Against Wall 2 each side 10 4x4x 0
C2 Sumo Deadlift 4 15 412x <30
D1 Side Bridge Lifts 1P,1F Amrap 2x2x 0
D2 Warding Split Squat with Band 1P,1F 12-16 4x2x <30
E1 Serratus Hover 1P,1F 10 each side 2x2x 0
E2 Kneel Band Press 1P,1F 12 4x2x <30
F1 Alternating Kneeling Band Pulldown 1P,1F 12 each side 2x2x 0
F2 Body Weight Row 1P,1F Amrap 2x2x <30
E Moderate Intensity Cardio 20 minutes

           
  • Lying Leg Lowers

    Starting Position- Begin lying supine with legs in a doorway, flex both hips and extend knees. Place one foot on […]

           

Day 6 - High Intensity Group Training Class Or Circuit

Perform the same strength workout day as yesterday but today it’s a timed circuit.  Form is first though!  This means that you must perform exercises correctly and optimally but at the same time get through the session with limited breaks and stoppages.  The weight will be about 60%.

Exercise Order Exercise Sets Reps Tempo Rest
A1 Side Lying Rotations 2 60s Slow 0
A2 Side Clams 2 60s 3x1x 0
A3 Ankle V’s 2 60s each side 3x1x 0
A4 4 Point Arm and Leg Raise 2 60s 2x2x 30
C1 1 Leg Lowers Against Wall 2 each side 10 4x4x 0
C2 Sumo Deadlift Practice 2 15 412x 0
C3 Side Bridge Lifts 2 amrap 2x2x 0
C4 Warding Split Squat with Band 2 12-16 4x2x 60
D1 Serratus Hover 2 10 each side 2x2x 0
D2 Body Weight Row 2 10 2x2x 0
D3 Kneel Band Press 2 15 4x2x 0
D4 Alternating Kneeling Band Pulldown 2 15 each side 2x2x 60
E Moderate Intensity Cardio 20 minutes

           
  • Lying Leg Lowers

    Starting Position- Begin lying supine with legs in a doorway, flex both hips and extend knees. Place one foot on […]

           

Day 7 - 30 Minutes Of Activity - Look for options everyday to find activity and today make a special effort.

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