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Workout 3 – 3 Rounds for Time

Complete 3 Rounds of the following:

10 Squats

10 Reverse lunges (10 on EACH side)

10 Press ups

10 Crunches

10 Burpees

1 min Star jumps

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Module 1 2 Lessons

Getting Started

Quick Start Guide.

Batch Cooking Guide.

Module 2 1 Lesson

Member Facebook Groups

Facebook Groups.

Module 3 2 Lessons

Perth Social Events.

Dundee Social Events.

Module 4 6 Lessons

Mindset Academy

Week 1 - Goal Setting.

Week 2 – Habits.

Week 4 – Self Belief.

Week 5 – Motivation.

Week 6 – Power of Achievement.

Module 5 10 Lessons

Nutrition Blueprint

Starting Point.

The Basics of Nutrition.

Food Labelling.

Habit Self Assessment.

Putting it All Together.

Module 6 2 Lessons

Recipe Books & Guides

Nutritional Survival Guides.

Module 7 10 Lessons

Breakfast Recipes

Recipe 1: Flour Free Banana Pancakes.

Recipe 2: Oat with Coconut Butter, Apples & Walnuts.

Recipe 3: Morning Power Skillet.

Recipe 4: Veggie Scramble.

Recipe 5: Almond Muffin.

Recipe 6: Courgette Pancakes.

Recipe 7: Breakfast Muffin.

Recipe 8: Yoghurt With Fruit.

Recipe 9: Smoked Salmon.

Recipe 10: Breakfast Quinoa with Blueberries & Pecans.

Module 8 38 Lessons

Lunch & Dinner Recipes

Recipe 1: Tuna Salad.

Recipe 2: Turkey Burgers.

Recipe 3: Spiced Chicken Breast.

Recipe 4: Garlic Ginger Pork Chops.

Recipe 5: Beef or Chicken Fajitas.

Recipe 6: Baked Rice & Lentils with Vegetables.

Recipe 7: Awesome Meatballs.

Recipe 8: Citrus Marinated Chicken with Avocado.

Recipe 9: Roasted Salmon.

Recipe 10: Blueberry, Avocado, & Toasted Pecan Quinoa Salad.

Recipe 11: Signature Steak Salad.

Recipe 12: Simple Greek Salad.

Recipe 13: Fennel, Pear, Rocket & Walnut Salad.

Recipe 14: Kitchen Sink Salad.

Recipe 15: Go-To Chicken Salad Roll-Ups.

Recipe 16: Sesame Crusted Turkey.

Recipe 17: Hummus Chicken.

Recipe 18: Chicken with Sautéed Onions and Lemon.

Recipe 19: Coriander Lime Chicken.

Recipe 20: Simple & Delicious Pork Chops.

Recipe 21: Chimichurri Steak.

Recipe 22: Easy Grass-Fed Beef Burgers.

Recipe 23: Pan Seared Trout with Tomato Basil.

Recipe 24: Citrus Fish Tacos.

Recipe 25: Chipotle Salmon Burgers with Mango Salsa.

Recipe 26: Broiled Salmon.

Recipe 27: Sautéed Shrimp.

Recipe 28: Burgers in an Iceberg Lettuce Wrap.

Recipe 29: Chicken Fajitas in an Iceberg Lettuce Wrap.

Recipe 30: Stir Fry.

Recipe 31: Courgette Bolognaise.

Recipe 32: Prawn/ Chicken Curry.

Recipe 33: Spiced Tiger Prawns.

Recipe 34: Spicy Chicken with Vegetable Sauce.

Recipe 35: Butter “not” Lasagne.

Recipe 36: Vegetarian Spag Bol.

Recipe 37: Clean Lasagne.

Recipe 38: Tomato Pesto with Courgette Spaghetti (great served with meat or fish).

Module 9 5 Lessons

Recipe 1: Morning Mojo – Lemon Ginger Detox.

Recipe 2: Peach Dream.

Recipe 3: Brain Fuel.

Recipe 4: Pineapple Mango Smoothie.

Recipe 5: Spinach Blueberry Smoothie.

Module 10 24 Lessons

Snacks, Sides, Soups & Dressings

Recipe 1: Raw Energy Balls.

Recipe 2: Biscuits.

Recipe 3: Spicy Baked Plantain Crisps.

Recipe 4: Roasted Butternut Squash Seeds.

Recipe 5: Fig Truffles.

Recipe 6: Clean No Bake Bars or Homemade NAKD Bars.

Recipe 7: Simple Roasted Butternut Squash.

Recipe 8: Butternut Squash with Pancetta and Sage.

Recipe 9: Mango Salsa.

Recipe 10: Courgette Pasta with Sundried Tomatoes.

Recipe 11: Roasted Broccoli & Garlic.

Recipe 12: Protein Packed Grain Salad.

Recipe 13: Simple Sautéed Spinach.

Recipe 14: Chilled Avocado Soup.

Recipe 15: Courgette and Fennel Soup.

Recipe 16: Butternut Squash & Bacon Soup.

Recipe 17: Minestrone.

Recipe 18: Pea and Ham Soup.

Recipe 19: Tomato Soup with Flaked Cod.

Recipe 20: House Balsamic Dressing.

Recipe 21: Beet Dressing.

Recipe 22: Creamy Avocado Dressing.

Recipe 23: Greek Dressing.

Recipe 24: Homemade Mayo.

Module 11 10 Lessons

Healthy Desserts

Recipe 1: Lemon Bites.

Recipe 2: Bananas Baked in Coconut.

Recipe 3: Simple Baked Apples.

Recipe 4: Avocado Chocolate Mousse.

Recipe 5: Roasted Figs with Honey and Marsala.

Recipe 6: Luscious Date Pecan Squares.

Recipes 7: Strawberries with Balsamic Vinegar.

Recipes 8: Roasted Banana Frozen Yoghurt.

Recipe 9: Fresh Fruit Crumble.

Recipe 10: Barbecued Pineapple.

Module 12 24 Lessons

Open Gym Workouts

Workout 1 – Upper Body Blast.

Workout 2 – Triple Threat.

Workout 3 – Full Body.

Workout 4 – Sweatfest.

Workout 5 – Decline Ladder.

Workout 6 – Dirty 30’s.

Workout 7 – Time Challenge.

Workout 8 – The Devil Eleven.

Workout 9 - EMOM TIME.

Workout 10 – Pump It Up!.

Workout 11 – Suns Out Guns Out.

Workout 12 – Shoulders & Legs!.

Workout 13 – Kettlebell & Dumbbell EMOM.

Workout 14 – Skip Diddy Skip.

Workout 15 – Full Body Strength.

Workout 16 – Supersets!.

Workout 17 – Strength Supersets.

Workout 18 – 21, 15, 9.

Workout 19 – FitLight Fun.

Workout 20 – Knock them off!.

Workout 21 – 7 Minutes in Hellven.

Workout 22 – Spartan 300.

Workout 23 – John’s Full Body Blast.

Workout 24 – Strength Pyramid.

Module 13 52 Lessons

Workout 1 – Lucky 7’s.

Workout 2 – Twisted Burpee Ladder.

Workout 3 – 3 Rounds for Time

Workout 4 – 10-1 Ladder.

Workout 5 – Metabolic Booster.

Workout 6 – Timed Metabolic Booster.

Workout 7 – The Gauntlet.

Workout 8 – The Smoker!.

Workout 9 – The Downward Spiral.

Workout 10 – The Fat Incinerator!.

Workout 11 – Total Body.

Workout 12 – Total Body Blaster.

Workout 13 – Total Body Met Con.

Workout 14 – Flip it & Reverse it (Upper Body Burn!!).

Workout 15 – Crazy Met Con Challenge.

Workout 16 – Soup to Nuts.

Workout 17 – Dirty Thirties.

Workout 18 – Jumpin’.

Workout 19 – Switching It Up.

Workout 20 – Shortie but Goodie!.

Workout 21 – Cardio & Core Ladder.

Workout 22 – Fitness Fave x3 Rounds.

Workout 23 – Total Body Meltdown.

Workout 24 – Rinse & Repeat!.

Workout 25 – A Quickie!.

Workout 26 – Superset Blast.

Workout 27 – “450 Workout”.

Workout 28 – Do OVER!.

Workout 29 – It Gets Easier.

Workout 30 – Lucky 7 Burn!.

Workout 31 – BURPEES! BURPEES! & More BURPEES!.

Workout 32 – Body Burn!.

Workout 33 – Turn Up The Heat!.

Workout 34 – Feel the Burn!.

Workout 35 – Go the Extra Mile!.

Workout 36 – Run-Forrest.

Workout 37 – Hilly Ride!.

Workout 38 – Easy Climb!.

Workout 39 – Challenger!.

Workout 40 – Hot for Your Night Out!.

Workout 41 – Short & Sweet.

Workout 42 – 300 Rep Challenge!.

Workout 43 – Beat the Rep!.

Workout 44 – Triple the Fun!.

Workout 45 – Combo Twist.

Workout 46 – Metabolic on Steroids!.

Workout 47 – Warrior Workout!.

Workout 48 – It’s Go Time!.

Workout 49 – Tabata Style.

Workout 50 – Playlist Workout!.

Workout 51 – Lower Body Challenge.

Workout 52 – Death by Burpees!.

Mark lesson complete

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Physiotherapy
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