12WBT Ebook Round 1 2013 Beginner Regular

Round 1, 2013
Beginner Program
1 Week eBook 12wbt.com

12wbt
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Beginner Weight Loss Program
Congratulations on completing the 12WBT!

I believe that everyone (including me!) is a work in progress. Whatever you achieved this Round – small wins, big wins, they all
count! – you are an absolute WINNER in my eyes.
To commit to a healthier more active lifestyle, what an incredible commitment to make.
It is has been such an honour to give you the tools you need to take control of your body and your lifestyle. I truly hope that you
not only had some massive lightbulb moments but had some FUN along the way.
This eBook is a gift to you from me. It is a summary of the program you completed and includes exercises, 12WBT recipes and
shopping lists.
There is one week before the next Round starts. Use this as a guide between now and then. If you are not rejoining us or taking a
break, this can be the basis of your training and nutrition program for the next few months.
How to use this E-book
This one week program is based on what you were following during the Round. I have kept it nice and simple, using a similar
format as the website.
I have developed a seven-day program to help you stay on track with your exercise and nutrition. It includes a training program,
recipes and menu plans and a shopping list. I have also included descriptions of all the exercises you will be performing.
With your meal plans, I have included all the recipes with calories and portion sizes. You can either follow my one week nutrition
plan as it is or mix and match the recipes as you see ﬁt.
Remember your total daily calories should be 1200 for the girls and 1800 for the boys.
Life after 12WBT
Whether you are joining us for the next Round or going it alone please stay in touch! You are part of my team!
You can ﬁnd information on future Rounds at www.12wbt.com, and you can also stay in touch at www.facebook.com/12wbt
and www.twitter.com/12wbt.
Everyone needs some coaching, encouragement, support, and yes occasionally a bit of a kick! You have always got my support.
I’d love to have you on my team again and help you reach NEW goals.
I am so proud of you for embarking on this journey. Keep up the good work and remember consistency is the KEY to maintaining
a healthy lifestyle.
Mish Xx
Copyright 2012 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online.
This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Welcome
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Table of Contents
Nutrition Plan Outdoors: Saturday 53 Bent Scissor legs 83

Bicep Curls - Barbell 84
Monday 5 Bicep Curls - Dumbbells 85
Tuesday 5 Recipes Bicep Curls - Rope 86
Wednesday 6 Bike - Indoors 87
Thursday 7 Apple & Ricotta Toast 55 Box Jumps 88
Friday 7 Beef Stroganoff with Pasta & Beans 56 Burpees 89
Saturday 8 Bircher Muesli 58 Burpees - Bench 90
Sunday 9 Boiled Egg with Vegemite Soldiers 59 Calf Stretch 91
Shopping List 10 Breakfast Frittata with Avocado 60 Chest Press - Barbell 91
Toast
Chest Press - Machine 92
Chicken Noodle Soup 61
Chest Stretch 93
Eggplant, Capsicum & Ricotta Wrap 62
Exercise Plan Herbal Tea 63
Child's Pose 94
Cross Trainer 94
At Home: Monday 11 Meat Pie with Mushy Peas 64
Crunch Pulses 95
At Home: Tuesday 14 Rare Roast Beef, Avocado & Cottage 66
Cheese Wrap Crunches 96
At Home: Wednesday 16
Roast Cinnamon Pumpkin & Feta 67 Double Crunch 97
At Home: Thursday 19 Salad Fancy Planks 98
At Home: Friday 21 Salmon Stir-fry with Chinese 69 Fast Low-steps 99
At Home: Saturday 23 Broccoli & Ginger
Glute Stretch 100
Gym Classes: Monday 26 Scrambled Eggs with Baked Beans 71
Hammer Curls 100
Gym Classes: Tuesday 27 Sweet Potato & Roast Capsicum 72
Pizza with Ricotta Hamstring Curl Machine 101
Gym Classes: Wednesday 28
Trevally with Cherry Tomatoes, 74 Hamstring Curls - Bench 102
Gym Classes: Thursday 29 Lemon & Dill Hamstring Stretch 103
Gym Classes: Friday 30 Vietnamese Chicken Wraps 75 Hip Flexor Stretch 103
Gym Classes: Saturday 31
Hip Raises 104
Gym Machines: Monday 32
Ice Skaters 105
Gym Machines: Tuesday 34
Exercises Inner Thigh Squeeze 105
Gym Machines: Wednesday 36
Inner Thigh Stretch 106
Gym Machines: Thursday 38 Squats - Fitball & Dumbbells 76
Jumping Jacks 107
Gym Machines: Friday 40 3 Step Side Runs 76
Jumps - North and South 108
Gym Machines: Saturday 42 Adductor Machine 77
Jumps - Over Bench 108
Outdoors: Monday 44 Aeroplanes 78
Kneeling Core Balance 109
Outdoors: Tuesday 46 Back Twist Stretch 79
Lat Pulldown 110
Outdoors: Wednesday 48 Barbell Shoulder Press 80
Lateral Raises 111
Outdoors: Thursday 49 Basketball Jumps 81
Leg Extensions 112
Outdoors: Friday 51 Bent Over Row - Barbell 82
Leg Press 113
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Lower Back Stretch 114 Squat Jumps 150

Lower Body Twist 114 Squat Press 151
Lunges - Backward 115 Steady State Jog 152
Lunges - Plyometric 116 Step Ups 152
Lunges - static 117 Step Ups - Knee Lift 154
Lunges - Walking 118 Sumo Squats 155
Mac Pushups 119 Sumo Squats - pulses 156
Mishy Makers 120 Supermans 157
Mountain Climbers 124 Towel Pulls 158
Mountain Climbers - Bench 125 Tricep Dips 159
Neck Stretch 126 Tricep Pushdown 160
Pec Dec 126 Tricep Pushups - Knees 161
Plank 127 Tricep Stretch 162
Power Walking 129 Triceps - Seated Pushdown 162
Pushups - Bench Clap 130 Turkish Get-Up 163
Pushups - Knees 131 Twisting Crunch 164
Pushups - Toes 132 Twisting Crunch - Fitball 165
Pushups on Bench 133 Upright Row 166
Quadriceps Stretch 134 Walking Pushups 167
Rest 135 Wall Slides 168
Reverse Crunch 135 Stretches 170
Rowing Machine 136
Running Sprints 137
Scissors Cross - overs 137
Seated Row - Machine 138
Shoulder Press - Machine 139
Shoulder Press - Standing 140
Shoulder Stretch 141
Side Crunches 141
Side Lunges 142
Side Plank 143
Side Plank Raise 144
Side Taps 145
Single Leg Lift 146
Ski Jumps 147
Skipping 148
Squat 149
Regular Nutrition Plan
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Monday
Breakfast Apple & Ricotta Toast ሁ  2
ሠ 269 Cal
ሢ 10 min
ሤ 2 min
Lunch Eggplant, Capsicum & Ricotta Wrap ሁ  2

ሠ 274 Cal
ሢ 10 min
Dinner Chicken Noodle Soup  4

ሠ 251 Cal
ሢ 15 min
ሤ 25 min
Dessert Herbal Tea ሁ  2

ሢ 1 min
ሤ 5 min
Snacks & Drinks Vegetable Based Snack

http://www.12wbt.com/recipes?category=snack&filter=veggie-based-snacks
Tuesday
Breakfast Bircher Muesli ሁ  2
ሠ 305 Cal
ሢ 5 min
Lunch Chicken Noodle Soup  4

ሠ 251 Cal
ሢ 15 min
ሤ 25 min
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Dinner Trevally with Cherry Tomatoes, Lemon & Dill  2

ሠ 278 Cal
ሢ 10 min
ሤ 15 min

ሢ 1 min
ሤ 5 min
Snacks & Drinks Fruit Based Snack

http://www.12wbt.com/recipes?category=snack&filter=fruit-based-snacks
Wednesday
Breakfast Boiled Egg with Vegemite Soldiers ሁ  2
ሠ 267 Cal
ሢ 5 min
ሤ 5 min
Lunch Vietnamese Chicken Wraps  2

ሠ 280 Cal
ሢ 15 min
Dinner Beef Stroganoff with Pasta & Beans  2

ሠ 322 Cal
ሢ 15 min
ሤ 15 min

ሢ 1 min
ሤ 5 min
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Snacks & Drinks Dairy Based Snack

http://www.12wbt.com/recipes?category=snack&filter=dairy-based-snacks
Thursday
Breakfast Apple & Ricotta Toast ሁ  2
ሠ 269 Cal
ሢ 10 min
ሤ 2 min
Lunch Beef Stroganoff with Pasta & Beans  2

ሠ 322 Cal
ሢ 15 min
ሤ 15 min
Dinner Salmon Stir-fry with Chinese Broccoli & Ginger  2

ሠ 296 Cal
ሢ 15 min
ሤ 10 min

ሢ 1 min
ሤ 5 min
Snacks & Drinks Dairy Based Snack

http://www.12wbt.com/recipes?category=snack&filter=dairy-based-snacks
Friday
Breakfast Bircher Muesli ሁ  2
ሠ 305 Cal
ሢ 5 min
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Lunch Rare Roast Beef, Avocado & Cottage Cheese Wrap  2

ሠ 285 Cal
ሢ 10 min
Dinner Sweet Potato & Roast Capsicum Pizza with Ricotta  2

ሁ ሠ 306 Cal
ሢ 10 min
ሤ 12 min

ሢ 1 min
ሤ 5 min
Snacks & Drinks Vegetable Based Snack

http://www.12wbt.com/recipes?category=snack&filter=veggie-based-snacks
Saturday
Breakfast Scrambled Eggs with Baked Beans ሁ  2
ሠ 266 Cal
ሢ 15 min
ሤ 5 min
Lunch Leftovers with Salad ሁ  1
Dinner Treat Meal ሁ  1
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ሢ 1 min
ሤ 5 min
Snacks & Drinks No Snack
By skipping your snacks today, you are able to have a treat meal.
Sunday
Breakfast Breakfast Frittata with Avocado Toast ሁ  4
ሠ 279 Cal
ሢ 20 min
ሤ 15 min
Lunch Roast Cinnamon Pumpkin & Feta Salad ሁ  4

ሠ 294 Cal
ሢ 30 min
ሤ 40 min
Dinner Meat Pie with Mushy Peas  4

ሠ 286 Cal
ሢ 20 min
ሤ 35 min

ሢ 1 min
ሤ 5 min
Snacks & Drinks Fruit Based Snack

http://www.12wbt.com/recipes?category=snack&filter=fruit-based-snacks
Shopping List
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Eggs 1 Medium Celery Stalk (40g) 4 Teaspoons + 1 Tablespoons

Worcestershire Sauce
7 Medium Raw Egg (350g) 2 Tablespoons Tomato Sauce (40g)
10 Medium Raw Egg White (330g)
Dairy
20g Grated Parmesan Cheese
Fruit
Edible Fats & Oils 18 1/2 Tablespoons Reduced Fat
Ricotta (370g) 4 Medium Green Apple (664g)
4 Teaspoons + 1 Tablespoons 2 Cups Low Fat Natural Yoghurt 120g Frozen Mixed Berries
Vegetable Oil (520g) 1 Medium Lemon (99g)
10g Margarine 1/2 Cups Low Fat Cottage Cheese
6g Olive Oil Spray (115g)
160g Low Fat Feta
Additives and Food
Vegetables 2 Tablespoons Extra Light Sour Ingredients
Cream (50g)
2 Pinch + 1 Teaspoons Ground
10 Cups Mushrooms (674g)
Cinnamon
8 Handfuls Baby Spinach (320g)
Cereals and Cereal 1 Teaspoons Dried Basil (2g)
1 1/2 Punnets Cherry Tomatoes
(375g) Products 2 3/4 Cups Beef Stock Liquid (695g)
2 Tablespoons Fresh Dill (5g)
1 Medium Avocado (160g) 10 Slices Wholegrain Bread (330g)
5 Cups Chicken Stock (1250g)
1g Fresh Parsley 8 Slices Raisin Bread (264g)
1 Medium Tomato (167g) 2 Cups Rolled Oats (190g)
2 Handfuls Rocket (80g) 6 Slices Wholemeal Mountain Bread
Legumes
4 Slices Char Grilled Eggplant (212g) (150g) 1 220g Cans Baked Beans (220g)
5 3/4 Slices Char Grilled Capsicum 2 Slices Wholemeal Pita Bread (134g)
(264g) 80g Wholemeal Penne Pasta
1 Tablespoons Chives (4g)
Meat and Meat Products
4 Teaspoons Plain Flour (12g)
800g Peeled Pumpkin 2 Teaspoons Cornflour (5g) 4 Slices Rare Roast Beef (40g)
5 Cloves Garlic (15g) 1 Sheets Frozen Puff Pastry (170g) 500g Cooked Lean Chicken Breast
5 Medium Onion (445g) 60g Vermicelli Rice Noodles 400g Stir Fry Beef Strips
2 Medium Red Capsicum (184g) 400g Kangaroo Mince
1 1/2 Cups Chinese Cabbage (120g) Condiments
3 Medium Carrot (183g) Nuts and Seeds
10g Vegemite
9 Medium Shallot (58g)
2 Teaspoons Dijon Mustard (10g) 50g Walnuts
3/4 Cups Fresh Coriander (12g)
2 Tablespoons Reduced Fat
100g Sweet Potato
Mayonnaise (40g) Seafood and Seafood
1/4 Cups Fresh Basil (7g)
2 Tablespoons Passata (Tomato Products
1 Tablespoons Ginger (12g) Pasta Sauce) (40g)
1 Bunches Gai Lam (100g) 2 Tablespoons Reduced Salt Soy 210g Salmon Fillet, Raw
600g Green Beans Sauce (40g) 600g Trevally, Raw
150g Frozen Peas 4 Teapsoons Tomato Paste (20g)
Notes
Buy 7 days of 150cal snacks eg frozen berries for protein shake, muesli bars, extra fruit, tea. I recommend calcium rich snacks this week such as low fat yoghurt as
well as fruit. Remember my rules: simple, healthy, tasty!
This shopping list serves two people.
Exercise Plan
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Monday Exercise Plan: worksheet

You can choose to follow the video workout 'Earn Your Burn' or do the workout below:
At Home MY NOTES
Warm Up Fast Low-steps ሹ 5:00

5:00 You can just 'step' these. Change
leading leg every 30 secs.
Workout AMRAPS
45:00
AMRAPS (as many rounds as possible). Set your timer for 5 mins and see how many
rounds you can get through. Work at a nice steady pace and try to keep it as
continuous as possible e.g. not too many rests please! Aim for 2.5-3 rounds.
Double Crunch ሷ 20x
Squat Press ሷ 15x
Burpees - Bench ሷ 10x
Mish Smash
Skipping ሹ 2:00
If you don't have a rope, do High
Knee Runs, Jog or March on the
spot for 2 mins. Go hard!
Rest ሹ 3:00
Rest for 2-3 mins before moving
onto the next AMRAPS circuit!
AMRAPS
continuous as possible e.g. not too many rests please! Aim for 3+ rounds.
Step Ups ሷ 5x
5 reps (each side)
Pushups - Knees ሷ 10x
Towel Pulls ሷ 15x
Mish Smash
Skipping ሹ 2:00
If you don't have a rope, do Fast
low Steps, Jog or March on the
Exercise Plan
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Rest ሹ 3:00
AMRAPS
continuous as possible e.g. not too many rests please! Aim for 6 rounds.
Tricep Dips ሷ 10x
Lunges - Backward ሷ 10 x
L&R = 2 reps
Mish Smash
Skipping ሹ 2:00
Rest ሹ 3:00
AMRAPS
Mountain Climbers - Bench ሷ 20x

L&R = 2 reps
Ice Skaters ሷ 10x

L&R = 2 reps
Squat ሷ 5x
Mish Smash
Skipping ሹ 2:00
Rest ሹ 3:00
Final Blast
Exercise Plan
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Mountain Climbers - Bench ሹ 1:00

AMRAPS (as many REPS as
possible). See how many you can
do in 1 min! Keep a note of your
results and try to beat them next
week.
Squat Press ሹ 1:00

do in 1 min! Use some weighted
drink bottles or a pair of shoes in
place of dumbbells (to ensure you
go all the way down and back up
again).
Keep a note of your results and try
to beat them next week.
Abs 2x Circuit
5:00
Do 2 rounds of the following circuit:
Single Leg Lift ሷ 12x

L&R = 1 rep
Scissors Cross - overs ሷ 12x

L&R = 1 rep
Reverse Crunch ሷ 12x
Stretch Hold each stretch for a count of 30:

7:00
Calf Stretch
Quadriceps Stretch
Hip Flexor Stretch
Neck Stretch
Do your Shoulder Stretch at the
same time as your Neck Stretch.
Calf Stretch
Lower Back Stretch
Back Twist Stretch
Hamstring Stretch
ሶ Sets ሷ Reps ሸ Weight ሹ Time ቀ Level ቁ Distance ቂ Speed For a complete description of each exercise, visit the Exercise Index.
Exercise Plan
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Tuesday Exercise Plan: worksheet

You can choose to follow the video workout 'Mish On Possible' or do the workout below:
At Home MY NOTES

4:00 Change the leading leg every 30
secs. You can just step these rather
than run, or go slow for the 1st
3 mins then turn it to a jog.
Workout Squat ሶ 3x ሷ 12x

40:00
Pushups on Bench ሶ 3x ሷ 12x
Step Ups ሶ 2x ሷ 12x

1 set = 12 reps each side.
Wall Slides ሶ 3x ሷ 12x
Shoulder Press - Standing ሶ 2x ሷ 12x

Use your drink bottles or filled back
pack instead of dumbbells (approx
3-5kgs of weight in total to press
above your head).
Super Set
Towel Pulls ሶ 2x ሷ 12x
Tricep Dips ሶ 2x ሷ 12x
Final Blast
Burpees - Bench ሹ 1:00

See how many you can do in just 1
min. Keep a note of your results for
Thursdays workout!
Abs Super Set

4:00
Crunches ሶ 2x ሷ 12x
Crunch Pulses ሶ 2x ሷ 12x

7:00
Calf Stretch
Do your Tricep Stretch at the same
time as your Tricep Stretch.
Exercise Plan
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Tricep Stretch
Neck Stretch
Shoulder Stretch
Chest Stretch
Back Twist Stretch
Hamstring Stretch
Quadriceps Stretch
Glute Stretch
Inner Thigh Stretch
Exercise Plan
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Wednesday Exercise Plan: worksheet

You can choose to follow the video workout 'Burning Bridges' or do the workout below:
At Home MY NOTES
Warm up Fast Low-steps ሹ 5:00

5:00 You can just 'step' these. Change
leading leg every 30 secs.
Workout AMRAPS
45:00
continuous as possible e.g. not too many rests please! Aim for 2.5-3 rounds.
Squat Press ሷ 15x
Burpees - Bench ሷ 10x
Mish Smash
Skipping ሹ 2:00
Rest ሹ 3:00
AMRAPS
continuous as possible e.g. not too many rests please! Aim for 3+ rounds.
Step Ups ሷ 5x
5 reps (each side)
Pushups - Knees ሷ 10x
Towel Pulls ሷ 15x
Mish Smash
Skipping ሹ 2:00
Exercise Plan
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Rest ሹ 3:00
AMRAPS
Tricep Dips ሷ 10x
Lunges - Backward ሷ 10 x
L&R = 2 reps
Mish Smash
Skipping ሹ 2:00
Rest ሹ 3:00
AMRAPS
Mountain Climbers - Bench ሷ 20x

L&R = 2 reps
Ice Skaters ሷ 10x

L&R = 2 reps
Squat ሷ 5x
Mish Smash
Skipping ሹ 2:00
Rest ሹ 3:00
Final Blast
Exercise Plan
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Mountain Climbers - Bench ሹ 1:00

do in 1 min! Keep a note of your
results and try to beat them next
week.

do in 1 min! Use some weighted
drink bottles or a pair of shoes in
place of dumbbells (to ensure you
go all the way down and back up
again).
Keep a note of your results and try
to beat them next week.

7:00
Calf Stretch
Quadriceps Stretch
Hip Flexor Stretch
Neck Stretch
Do your Neck Stretch at the same
time as your Shoulder Stretch.
Shoulder Stretch
Chest Stretch
Lower Back Stretch
Back Twist Stretch
Hamstring Stretch
Exercise Plan
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Thursday Exercise Plan: worksheet

You can choose to follow the video workout 'Mish On Possible' or do the workout below:
At Home MY NOTES
Warm up Fast Low-steps ሹ 5:00

4 mins then turn it to a jogging
movement.
Workout Super Set

35:00
Sumo Squats ሶ 3x ሷ 12x
Super Set
Lunges - static ሶ 2x ሷ 12x

12 reps (each side)
Super Set

12 reps (each side)
Tricep Pushups - Knees ሶ 2x ሷ 12x

These can also be done from your
knees with your hands on a
bench/step if you need an easier
option.
Super Set
Sumo Squats - pulses ሶ 3x ሷ 12x

1 pulse = 1 rep
Final Blast

min. Try to beat your results from
Tuesday!
Abs Super Set

4:00
Exercise Plan
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7:00
Calf Stretch
Do your Calf Stretch at the same
time as you do your Tricep Stretch.
Tricep Stretch
Neck Stretch
time as you do your Shoulder
Stretch.
Shoulder Stretch
Quadriceps Stretch
Chest Stretch
Back Twist Stretch
Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Exercise Plan
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Friday Exercise Plan: worksheet

At Home MY NOTES

10:00 Change leading leg every 30 secs.
You can just step these rather than
run.
Skipping ሹ 5:00
Do High Knee Runs, Jog or March
on the spot if you don't have a
rope.
Workout 2x Circuit
25:00
Hamstring Stretch ሹ 30:00

Hold for 30 secs (each side).
Fancy Planks ሷ 6x
6 reps (each side). Start on knees
and elbows: walk arms up from
elbows to hands and back down
again. Up, up, down, down = 1 rep.
Kneeling Core Balance ሷ 12x

L&R = 2 reps
Plank ሹ 0:45
You can do these from your knees.
Hold for 30-45 secs (rest for 10
secs as needed).
Child's Pose ሹ 0:30
Side Plank Raise ሷ 6x

6 reps (each side)
Side Taps ሷ 12x

12 reps (each side)
Back Twist Stretch ሹ 0:15

Side Plank ሹ 0:30


16:00
Lower Back Stretch
Glute Stretch
Exercise Plan
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Hamstring Stretch
Inner Thigh Stretch
Neck Stretch
Stretch.
Shoulder Stretch
Chest Stretch
Hip Flexor Stretch
Quadriceps Stretch
Calf Stretch
time as your Calf Stretch.
Tricep Stretch
Exercise Plan
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Saturday Exercise Plan: worksheet

This metabolic conditioning workout will get your muscles screaming and your heart and lungs will be having a great
time too! A stop watch or timer will come in very handy!!!
Remember to get a weighted backpack or drink bottles ready to use as weights!
I'd prefer you to do the workout below. If not, follow the video workout 'Earn Your Burn'.
At Home MY NOTES

6:00 You can just step these for the first
4 mins then build up to a jog if you
can. Change leading leg every 30
secs.
Workout You will perform 60 secs of each exercise. It’s a circuit style workout, so
55:00 no rest is needed in between exercises.
Keep a note of how many reps you do for each exercise and try and beat it
in the following circuit (keep your results for the next time you do this
workout too)!
2x Circuit
Spend 60 secs on each exercise.
Squat Jumps
Do standing Squats if you can't
jump.
Pushups on Bench
Squat Press
You can use your weighted drink
bottles in place of dumbbells.
Tricep Pushups - Knees

You can do these off the back of a
bench if you prefer.
Basketball Jumps
Do the side to side version. If you
can't jump, then just step them and
rise up onto your toes.
Towel Pulls
Sumo Squats
2x Circuit
Exercise Plan
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Step Ups
30 secs (each side).
Burpees - Bench
Barbell Shoulder Press

Use your weighted backpack to
press overhead (approx 3-5kgs).
Lunges - Backward
Alternate legs.
Mountain Climbers - Bench
Lunges - Walking
Hold your weighted backpack for
more intensity!
Tricep Dips
Final Blast
Set your stop watch for 6 mins and do AMRAPS (as many rounds as possible).
Skipping ሷ 100x
1 skip (circle with the rope) = 1 rep.
spot instead.
Lunges - Backward ሷ 10x

L&R = 1 rep

7:00
Calf Stretch
Do your Chest Stretch at the same
Chest Stretch
Hip Flexor Stretch

time as your Hip Flexor Stretch.
Tricep Stretch
Neck Stretch
Shoulder Stretch
Quadriceps Stretch
Glute Stretch
Hamstring Stretch
Back Twist Stretch
Exercise Plan
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Child's Pose
Exercise Plan
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Gym Classes MY NOTES
Workout Do a fitness based class e.g. BODYATTACK, BODYCOMBAT, aerobics, spin,

60:00 boxing, dance or aqua.
Exercise Plan
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Workout Do a strength based class e.g. BODYPUMP.

60:00
Exercise Plan
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Workout Do a fitness based class e.g. BODYATTACK, BODYCOMBAT, aerobics, spin,

60:00 boxing, dance or aqua.
Exercise Plan
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Workout Do a strength based class e.g. BODYPUMP.

60:00
Exercise Plan
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Workout Do a core &/or stretch based class e.g. BODYBALANCE, Yoga or Pilates or
60:00 follow the 'Gym Machines' core and flexibility circuit for today.
Exercise Plan
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Workout I'd prefer it if you did the Gym Machines '60 Second Screamer' Challenge
60:00 today (change your settings to 'Gym Machines' for access).
Or, Go hard in a fitness based class e.g. BODYATTACK, BODYCOMBAT,

aerobics, spin, boxing, dance or aqua.
Exercise Plan
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Gym Machines MY NOTES
Warm up Cross Trainer ሹ 5:00 ቀ 1-4

5:00
Workout 5x Running Intervals

40:00
Follow the Week 1 intervals chart. BEGINNER RUNNING PROGRAM CHART. You will
do 5 sets of 2 minute intervals: 30 secs running followed by 90 secs walking (repeat
x10).
If you can't run, then walk @ 5.0-6.0km/hr, Incline 1-5%.
Steady State Jog ሹ 0:30 ቀ 1-2% ቂ 7.5-9.0

km/hr
Power Walking ሹ 1:30 ቀ 1-2% ቂ 5.0-6.0

km/hr
Rowing Machine ሹ 5:00

Aim for 2:30 - 3:30mins/500m
Bike - Indoors ሹ 15:00 ቀ 1-4 ቂ 60RPM
Final blast
Mountain Climbers ሹ 1:00

1 set. AMRAPS (as many reps as
do in just 1 minute!
Squat Press ሶ 1x ሷ AMRAPSx ሸ 1.0-2.0kg

AMRAPS (as many reps as possible).
minute!
Abs 2x Circuit
5:00

12 reps (each side)

L&R = 1 rep

7:00
Calf Stretch
Quadriceps Stretch
Hip Flexor Stretch
Exercise Plan
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Neck Stretch
Shoulder Stretch
Chest Stretch
Lower Back Stretch
Back Twist Stretch
Hamstring Stretch
Exercise Plan
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Warm Up Cross Trainer ሹ 5:00 ቀ 1-4

5:00
Workout Seated Row - Machine ሶ 2x ሷ 12x ሸ 10.0-

40:00 15.0kg
Shoulder Press - Machine ሶ 2x ሷ 12x ሸ 5.0-

10.0kg
Super Set
Bicep Curls - Barbell ሶ 2x ሷ 12x ሸ 5.0-

10.0kg
Final Blast

Thursdays workout!
Leg Press ሶ 3x ሷ 12x ሸ 20.0-

40.0kg
Pec Dec ሶ 3x ሷ 12x ሸ 5.0-

15.0kg
Lat Pulldown ሶ 3x ሷ 12x ሸ 10.0-

15.0kg
Leg Extensions ሶ 2x ሷ 12x ሸ 10.0-

15.0kg
Hamstring Curl Machine ሶ 2x ሷ 12x ሸ 10.0-

15.0kg
Abs Super Set

4:00

7:00
Calf Stretch
Tricep Stretch
Exercise Plan
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Shoulder Stretch
Quadriceps Stretch
Chest Stretch
Back Twist Stretch
Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Neck Stretch
Exercise Plan
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Warm Up Cross Trainer ሹ 5:00 ቀ 1-4

5:00
Workout Rowing Machine ሹ 5:00

45:00 Aim for 2:30 - 3:30mins/500m
Bike - Indoors ሹ 20:00 ቀ 1-4 ቂ 60RPM
Final blast

1 set. AMRAPS (as many reps as
do in just 1 minute!
Squat Press ሶ 1x ሷ AMRAPSx ሸ 1.0-2.0kg

minute!
5x Running Intervals
Follow the Week 1 intervals chart. BEGINNER RUNNING PROGRAM CHART. You will
do 5 sets of 2 minute intervals: 30 secs running followed by 90 secs walking (repeat
x10).
If you can't run, then walk @ 5.0-6.0km/hr, Incline 1-5%.
Steady State Jog ሹ 0:30 ቀ 1-2% ቂ 7.5-9.0

km/hr
Power Walking ሹ 1:30 ቀ 1-2% ቂ 5.0-6.0

km/hr

7:00
Calf Stretch
Quadriceps Stretch
Hip Flexor Stretch
Neck Stretch
Shoulder Stretch
Chest Stretch
Lower Back Stretch
Back Twist Stretch
Hamstring Stretch
Exercise Plan
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For a complete description of each exercise, visit the Exercise Index.
Exercise Plan
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Warm up Rowing Machine ሹ 5:00

5:00 Aim for 2:30-3:30secs/500m
Workout Super Set

35:00
Squats - Fitball & Dumbbells ሶ 3x ሷ 12x

No dumbbells needed.
Lat Pulldown ሶ 3x ሷ 12x ሸ 10.0-

15.0kg
Super Set

12 reps (each side)
Super Set

12 reps (each side)
Upright Row ሶ 3x ሷ 12x ሸ 5.0-7.0kg
Super Set
Hammer Curls ሶ 2x ሷ 12x ሸ 2.0-3.0kg
Tricep Pushdown ሶ 2x ሷ 12x ሸ 5.0-7.0kg
Final Blast

Tuesday!
Abs Super Set

4:00

7:00
Exercise Plan
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Calf Stretch
time as your Tricep Stretch.
Tricep Stretch
Neck Stretch
Shoulder Stretch
Quadriceps Stretch
Calf Stretch
Back Twist Stretch
Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Exercise Plan
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Warm Up Power Walking ሹ 10:00 ቀ 2-7% ቂ 5-6km/hr

10:00
Workout 2x Circuit
25:00

L&R = 2 reps
Plank ሹ 0:45
secs as needed).

6 reps (each side)
Side Taps ሷ 12x

12 reps (each side)

Side Plank ሹ 0:30


Squats - Fitball & Dumbbells ሷ 6x


16:00
Lower Back Stretch
Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Exercise Plan
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Neck Stretch
Stretch.
Shoulder Stretch
Chest Stretch
Hip Flexor Stretch
Quadriceps Stretch
Calf Stretch
Tricep Stretch
Exercise Plan
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time too!
A stop watch or timer will come in very handy.
Warm Up Rowing Machine ሹ 6:00

6:00 Alternate 60 secs easy, 60 secs
hard for 6 mins.
workout too)!
2x Circuit
Chest Press - Machine ሸ 7.0-

20.0kg
Fast Low-steps
Change leading leg after 30 secs.
You can step, jog or run these.
Leg Press ሸ 15.0-

35.0kg
Squat Jumps
jump.
Seated Row - Machine ሸ 7.0-

15.0kg
Sumo Squats - pulses
2x Circuit
Step Ups
30 secs (each side)
Burpees - Bench
Shoulder Press - Machine ሸ 5.0-

10.0kg
Exercise Plan
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Lunges - Backward
Alternate legs.
Bicep Curls - Barbell ሸ 5.0-8.0kg
Tricep Dips
Final Blast
Cross Trainer ሹ 6:00

Alternate 60 secs slow with 60 secs
'Super Speedy Sprinting'!

7:00
Calf Stretch
Chest Stretch
Hip Flexor Stretch

Tricep Stretch
Neck Stretch
same time as your Shoulder
Stretch.
Shoulder Stretch
Quadriceps Stretch
Glute Stretch
Hamstring Stretch
Back Twist Stretch
Chest Stretch
Exercise Plan
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Outdoors MY NOTES
Warm Up Power Walking ሹ 5:00

5:00
Workout Power Walking ሹ 25:00

40:00 See if you can find some hills to go
up!
Final Blast

min! Keep a note of your results
and try to beat them next week.

5x Running Intervals
Follow the Week 1 intervals chart. BEGINNER RUNNING PROGRAM CHART. You
will do 5 sets of 2 minute intervals: 30 secs running followed by 90 secs walking
(repeat x10).
Note: If you can't run, then powerwalk instead.
Steady State Jog ሹ 0:30
Power Walking ሹ 1:30
Abs 2x Circuit
5:00

L&R = 1 rep

L&R = 1 rep

7:00
Calf Stretch
Quadriceps Stretch
Hip Flexor Stretch
Exercise Plan
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Neck Stretch
Shoulder Stretch
Chest Stretch
Lower Back Stretch
Back Twist Stretch
Hamstring Stretch
Exercise Plan
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Outdoors MY NOTES

3 mins then turn it to a jog.
Workout Squat ሶ 3x ሷ 12x

40:00

1 set = 12 reps each side.
Shoulder Press - Standing ሶ 2x ሷ 12x

Use your drink bottles or filled back
pack instead of dumbbells (approx
3-5kgs of weight in total to press
above your head).
Super Set
Final Blast

Thursdays workout!
Abs Super Set

4:00

7:00
Calf Stretch
Tricep Stretch
Exercise Plan
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Neck Stretch
Shoulder Stretch
Quadriceps Stretch
Chest Stretch
Back Twist Stretch
Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Exercise Plan
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Outdoors MY NOTES

5:00
Workout 5x Running Intervals

45:00
Follow the Week 1 intervals chart. BEGINNER RUNNING PROGRAM CHART. You
will do 5 sets of 2 minute intervals: 30 secs running followed by 90 secs walking
(repeat x10).
Note: If you can't run, then powerwalk instead.
Steady State Jog ሹ 0:30

See if you can find some hills to go
up!
Final Blast


Squats - Fitball & Dumbbells
Stretch Calf Stretch

7:00
Quadriceps Stretch
Hip Flexor Stretch
Neck Stretch
Chest Stretch
Lower Back Stretch
Back Twist Stretch
Hamstring Stretch
Exercise Plan
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Outdoors MY NOTES

4 mins then turn it to a jogging
movement.
Workout Super Set

35:00
Sumo Squats ሶ 3x ሷ 12x
Super Set

12 reps (each side)
Super Set

12 reps (each side)
Tricep Pushups - Knees ሶ 2x ሷ 12x

These can also be done from your
knees with your hands on a
bench/step if you need an easier
option.
Super Set
Sumo Squats - pulses ሶ 3x ሷ 12x

1 pulse = 1 rep
Final Blast

Tuesday!
Abs Super Set

4:00
Exercise Plan
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7:00
Calf Stretch
time as you do your Tricep Stretch.
Tricep Stretch
Neck Stretch
Stretch
Shoulder Stretch
Quadriceps Stretch
Chest Stretch
Back Twist Stretch
Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Exercise Plan
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Outdoors MY NOTES

10:00
Workout 2x Circuit
25:00

L&R = 2 reps
Plank ሹ 0:45
secs as needed).

6 reps (each side)
Side Taps ሷ 12x

12 reps (each side)

Side Plank ሹ 0:30


Squats - Fitball & Dumbbells ሷ 6x


16:00
Lower Back Stretch
Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Exercise Plan
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Neck Stretch
Stretch.
Shoulder Stretch
Chest Stretch
Tricep Stretch
Exercise Plan
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time too!
A stop watch or timer will come in very handy!!! Remember to take a weighted backpack or drink bottles to use as
weights!
Outdoors MY NOTES

6:00 Alternate 60 secs walking with UP
TO 60 secs jogging (it's ok if this
looks more like a shuffle or a fast
walk).
workout too)!
2x Circuit
Squat Jumps
jump.
Pushups on Bench
Squat Press
You can use your weighted drink
bottles in place of dumbbells.

You can do these off the back of a
bench if you prefer.
Basketball Jumps
Do the side to side version. If you
can't jump, then just step them and
rise up onto your toes.
Towel Pulls
Sumo Squats
2x Circuit
Step Ups
30 secs (each side).
Exercise Plan
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Burpees - Bench

Use your weighted backpack to
press overhead (approx 3-5kgs).
Lunges - Backward
Alternate legs.
Lunges - Walking
Hold your weighted backpack for
more intensity!
Tricep Dips
6x Final Blast
Running Sprints
Alternate 60 steps (paces) of
jogging (just go as fast as you can)
with 60 steps walking. Repeat 6
times!!!

7:00
Calf Stretch
Chest Stretch
Hip Flexor Stretch

Tricep Stretch
Neck Stretch
Shoulder Stretch
Quadriceps Stretch
Glute Stretch
Hamstring Stretch
Back Twist Stretch
Child's Pose
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Apple & Ricotta Toast ሁ

Serves: 2 | Prep time: 10 min | Cooking time: 2 min | 269 Cal per serve
The combination of apple and cinnamon gives this easy breakfast a

flavour hit.
Ingredients
4 Slices Raisin Bread (132g) 4 Tablespoons Reduced Fat Ricotta
(80g)
1 Medium Green Apple (166g)
1 Pinch Ground Cinnamon (0.5g)
Method
1. Toast the raisin bread.
2. Meanwhile, coarsely grate the apple using the large-hole side of a box grater. Nutritional Information (per serve*)
3. Spread the toast with the ricotta and divide between serving plates. Top with Calories 269 Cal
grated apple and sprinkle with cinnamon to serve.
Protein 9.7g
Mish Tips Fat Total 6.0g
Fat Saturated 3.1g

Grate the apple just before serving otherwise it will go brown.
Carbohydrates 42.1g
For a variation, swap the apple with a small pear.
Sugars 19.1g
Sodium 197.8mg
Dietary Fibre 3.9g
* This recipe has 2 serves.
Regular Recipes
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Beef Stroganoff with Pasta &

Beans
We love making-over high-fat favourites here at the 12wbt so that you

can learn how to still enjoy the good things in life. And this beef
stroganoff (with pasta!) is no exception. Sure, it’s only a small portion of
pasta but you will feel satisfied.
Ingredients
1g Olive Oil Spray 1 Cups Beef Stock Liquid (255g)
40g Wholemeal Penne Pasta 200g Stir Fry Beef Strips
2 Teaspoons Plain Flour (6g) 200g Mushrooms
1 Tablespoons Extra Light Sour 1 Medium Onion (89g)
Cream (25g) Nutritional Information (per serve*)
200g Green Beans
2 Teapsoons Tomato Paste (10g)
Calories 322 Cal
2 Teaspoons Worcestershire Sauce
(10g) Protein 38.6g
Fat Total 5.7g

Preparation Tips
Fat Saturated 2.1g
• Thinly slice the onion
Carbohydrates 24.9g
• Slice the mushrooms
Sugars 6.5g
Method Sodium 596.3mg

1. Spray a large frying pan with oil and heat over medium-high heat. Add the
onion and mushroom. Cook, stirring often, for 3-4 minutes or until soft and
slightly golden. Transfer to a plate.
2. Spray the pan again and heat over medium-high heat. Add the beef and cook,
stirring occasionally, for 3 minutes or until browned.
3. Add the mushroom mixture and flour. Cook, stirring for 1 minute.
4. Add the stock, Worcestershire sauce and tomato paste. Mix until well
combined.
5. Stir in the light cream. Reduce heat to medium-low. Simmer for 4-5 minutes or
until thickens slightly. Season with pepper.
6. Meanwhile, cook the pasta in a saucepan of boiling water following packet

directions. Cook the beans in a steamer set over a saucepan of boiling water
until tender.
7. Divide the pasta, beans and stroganoff between serving plates.
Mish Tips
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We’ve used beef stir-fry strips to save you time in the kitchen but feel free to
replace with thinly sliced lean rump steak.
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Bircher Muesli ሁ
Serves: 2 | Prep time: 5 min | 305 Cal per serve
Soaking the oats overnight makes them soft and delicious, while frozen
berries add an extra sweetness.
Ingredients
1 Cups Rolled Oats (95g) 60g Frozen Mixed Berries
1 Medium Green Apple (166g) 1 Cups Low Fat Natural Yoghurt
(260g)
Preparation Tips
• Coarsley grate the apple
Nutritional Information (per serve*)

Method
Calories 305 Cal
1. Combine oats, apple, half the yoghurt and 1 cup water in a bowl. Cover and
Protein 14.4g
place in the fridge overnight to soak.
Fat Total 4.6g
2. Stir in the remaining yoghurt.
Fat Saturated 1.9g
3. Divide between serving bowls and top with berries to serve.
Carbohydrates 46.3g
Sugars 18.5g
Sodium 113.5mg
Dietary Fibre 7.7g
Regular Recipes
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Boiled Egg with Vegemite

Soldiers ሁ
Ingredients
2 Medium Raw Egg (100g) 10g Margarine
4 Slices Wholegrain Bread (132g) 10g Vegemite
Method
1. Bring a small saucepan of water to the boil. Gently lower the eggs into the
boiling water. Cook for 4 minutes for a soft boiled egg or longer to your liking.
2. Toast the bread then thinly spread with margarine and Vegemite.
3. Cut the toast into soldiers and serve with the egg.
Calories 267 Cal
Mish Tips Protein 13.4g
Fat Total 11.0g

Promite can be substituted for Vegemite.
Fat Saturated 2.4g
Carbohydrates 27.3g
Sugars 2.1g
Sodium 567.0mg
Dietary Fibre 3.5g
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Breakfast Frittata with Avocado

Toast ሁ
A frittata for breakfast is a great way to pack in lots of vegies.
Ingredients
3 Medium Raw Egg (150g) 1 Punnets Cherry Tomatoes (250g)
8 Medium Raw Egg White (264g) 1/2 Medium Avocado (80g)
2 Teaspoons Vegetable Oil (10g) 20g Grated Parmesan Cheese
200g Mushrooms 4 Slices Wholegrain Bread (132g)
4 Handfuls Baby Spinach (160g)

Preparation Tips
Calories 279 Cal
Protein 20.6g
• Halve the cherry tomatoes
Fat Total 13.5g
Method Fat Saturated 3.6g
1. Preheat grill to medium heat. Carbohydrates 17.0g
2. Whisk the eggs and eggwhites in a bowl until well combined. Sugars 3.1g
3. Heat the oil in a large non-stick frying pan over medium heat. Add the Sodium 440.0mg
mushrooms and cook for 2 minutes or until tender. Add the spinach and cook,
stirring, until just wilted. Dietary Fibre 4.8g
4. Pour in the egg mixture. Cook, without stirring, for 5 minutes. Add the * This recipe has 4 serves.
tomatoes and cook, without stirring, for a further 5 minutes or until nearly set.
5. Sprinkle over the parmesan. Place under the grill and cook for 2-3 minutes or
until light golden. Set aside for 5 minutes.
6. Meanwhile, toast the bread and spread with avocado. Cut into triangles.
7. Cut frittata into 8 slices and transfer to serving plates. Serve with avocado toast.
Mish Tips
Store the frittata slices in plastic wrap or in an airtight container in the fridge
for up to 2 days.
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Chicken Noodle Soup

Member Recipe: Thanks Tasha!!!

Nothing beats chicken noodle soup as the ultimate comfort food.
Healthy, nutritious, and warms you up from the inside.
Ingredients
1 Tablespoons Vegetable Oil (18g) 4g Fresh Coriander
1 Medium Onion (89g) 5 Cups Chicken Stock (1250g)
1 Medium Carrot (61g) 300g Cooked Lean Chicken Breast
200g Green Beans 60g Vermicelli Rice Noodles
Preparation Tips
• Finely dice the onion
• Dice the carrot
Calories 251 Cal
• Thinly slice the chicken Protein 26.5g
• Slice the green beans
Fat Total 7.8g
Fat Saturated 1.6g

Method
Carbohydrates 17.5g
1. Heat the oil in a large saucepan.
Sugars 2.8g
2. Add the onion and carrot. Cook for 2 minutes or until soft.
Sodium 1294.9mg
3. Add the chicken stock and bring to the boil. Reduce heat to medium and
simmer for 3 minutes. * This recipe has 4 serves.
4. Add the chicken, beans and 1 cup (250ml/ 8.5floz) water if desired. Simmer for
6 minutes or until beans are just tender.
5. Add the noodles and simmer for 2 minutes.
6. Divide among soup bowls and top with coriander sprigs.
Mish Tips
I love this recipe when I’m in a hurry. The kids also love it and what’s best is
you can use any veggies in the fridge. I sometimes use spinach instead of
beans. A 250g packet of thawed chopped spinach makes a quick great
addition.
Member recipes are ones that have been submitted to 12WBT when requested
which tick all the boxes in terms of health, nutrition, calories & taste.
Regular Recipes
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Eggplant, Capsicum & Ricotta

Wrap ሁ
It’s easy to make vegetarian meals tasty using chargrilled and roasted
vegies combined with creamy ricotta.
Ingredients
4 Slices Char Grilled Eggplant (212g) 1 Cups Mushrooms (74g)
4 Slices Char Grilled Capsicum 130g Reduced Fat Ricotta
(184g)
2 Slices Wholemeal Mountain Bread
1 Tablespoons Chives (4g) (50g)
Preparation Tips Nutritional Information (per serve*)
• Roughly chop the chives Calories 274 Cal

Protein 12.9g
Fat Total 13.3g

Method
Fat Saturated 4.4g
1. Using paper towel, pat dry eggplant and capsicum to remove any excess oil.
Tear the capsicum into thick strips. Carbohydrates 21.8g
2. Combine the ricotta and chives in a small bowl. Spread mixture over one side Sugars 7.8g
of the mountain bread. Season with freshly ground black pepper.
Sodium 609.2mg
3. Top with the eggplant, capsicum and mushrooms, then roll up to enclose and
serve. * This recipe has 2 serves.
Mish Tips
For convenience, you can purchase chargrilled eggplant and capsicum from
the supermarket. If you have the time, it’s cheaper (and easy) to prepare them
yourself.
To prepare the eggplant, cut into slices, spray with olive oil spray and chargrill
a few minutes each side until golden and tender.
To prepare the capsicum, roast whole capsicums in a 200C oven for 45

minutes or until the skin is charred. Transfer to a plastic bag and set aside to
cool before peeling off the skin and removing the seeds.
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Herbal Tea ሁ
Serves: 2 | Prep time: 1 min | Cooking time: 5 min
Kick up your feet and take five minutes out of your day to enjoy a warm
mug of herbal tea.
Method
1. Fill kettle with water and set to boil.
2. Meanwhile, place herbal tea bag in a mug or tea leaves into a pot.
3. Once kettle is boiled, pour water over tea. Allow to brew until the desired
strength.
4. Relax and enjoy!
Mish Tips Nutritional Information (per serve*)
Calories 0 Cal
There is a huge range of herbal teas on the market and the health benefits can
be extensive. Why not try... Protein 0.0g
Peppermint tea to help treat an upset stomach. Fat Total 0.0g
Fat Saturated 0.0g

Green tea to get an antioxidant boost.
Carbohydrates 0.0g
Flower based teas such as chamomile to help you unwind and relax.
Sugars 0.0g
Sodium 0.0mg
Dietary Fibre 0.0g
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Meat Pie with Mushy Peas

Serves: 4 | Prep time: 20 min | Cooking time: 35 min | 286 Cal per
serve
Kangaroo mince is super-lean and a great source of protein. If it’s gamey

taste has deterred you in the past, you’ll be pleasantly surprised in this
guilt-free pie. Serve with mixed salad leaves drizzled with a little
balsamic vinegar.
Ingredients
1g Olive Oil Spray 1 Sheets Frozen Puff Pastry (170g)
150g Frozen Peas 2 Tablespoons Tomato Sauce (40g)
1 Medium Celery Stalk (40g) 1 Tablespoons Worcestershire Sauce
(20g)
1 Medium Carrot (61g)
3/4 Cups Beef Stock Liquid (185g)
1 Medium Onion (89g)
400g Kangaroo Mince Nutritional Information (per serve*)
2 Teaspoons Cornflour (5g)
Calories 286 Cal
Preparation Tips Protein 26.9g
• Finely chop the onion, carrot & celery Fat Total 8.5g
Fat Saturated 3.5g

Method
Carbohydrates 23.2g
1. Spray a large saucepan or deep frying pan with oil. Heat over medium heat.
Sugars 6.7g
Add the onion, carrot and celery. Cook, stirring often, for 3-4 minutes or until
soft. Sodium 439.9mg
2. Add the mince. Cook, stirring with a wooden spoon to break up the lumps, for * This recipe has 4 serves.
4-5 minutes or until browned.
3. Add the stock, Worcestershire sauce and half the tomato sauce. Bring to a
simmer.
4. Dissolve the cornflour in 2 tablespoons of water. Stir into the meat mixture.
Simmer for 12-15 minutes or until thickens.
5. Season with pepper. Set aside to cool slightly then place in the fridge to cool
completely.
6. Meanwhile, cook the peas following packet instructions. Use a stab mixer or
small food processor to coarsely puree.
7. Preheat oven to 220C.
8. Divide the meat mixture evenly among four 250ml (1-cup) capacity ramekins.
Cut the pastry evenly into 4 squares. Working with 1 at a time, place on top of
the ramekins and press down on the edges with the back of a fork. Cut a small
cross in the centre of the pastry. Place the ramekins on a baking tray. Bake in
oven for 10 minutes or until golden.
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9. Top the pies with the peas and remaining tomato sauce to serve.
Mish Tips
Kangaroo mince is widely available in supermarkets these days however it is

often not located with the other mince varieties. It is usually found wherever
the speciality meats are located. If kangaroo mince isn’t available, simply
replace with lean beef mince.
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Rare Roast Beef, Avocado &

Cottage Cheese Wrap
Cottage cheese is a great substitute for cheddar and goes beautifully

with the beef in this easy-to-make wrap.
Ingredients
2 Teaspoons Dijon Mustard (10g) 1 Medium Tomato (167g)
1/2 Cups Low Fat Cottage Cheese 1/2 Medium Avocado (80g)
(115g)
2 Handfuls Rocket (80g)
2 Slices Wholemeal Mountain Bread
(50g)
4 Slices Rare Roast Beef (40g)
Preparation Tips Calories 285 Cal

Protein 20.2g
• Slice the tomato
Fat Total 14.1g
1. Spread the Dijon mustard and cottage cheese over the mountain bread. Carbohydrates 16.8g
2. Top with the beef, tomato, avocado and rocket. Sugars 4.9g
3. Roll up to enclose and serve. Sodium 405.4mg
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Roast Cinnamon Pumpkin & Feta

Salad ሁ
Serves: 4 | Prep time: 30 min | Cooking time: 40 min | 294 Cal per
serve
Thank you Char44 for this wonderful salad recipe. Just a few small
changes turned this decadent dish into a healthy delicacy.
Ingredients
800g Peeled Pumpkin 1 Teaspoons Ground Cinnamon (2g)
2 Cloves Garlic (6g) 1 Teaspoons Dried Basil (2g)
1 Medium Onion (89g) 1g Olive Oil Spray
1 Medium Red Capsicum (92g) 50g Walnuts
2 Handfuls Baby Spinach (80g) 160g Low Fat Feta Nutritional Information (per serve*)
Calories 294 Cal

Preparation Tips
Protein 16.4g
• Cut pumpkin into 2cm pieces
Fat Total 15.3g
• Crush the garlic
• Thinly slice the onion Fat Saturated 8.1g
Carbohydrates 16.9g
Method
Sugars 14.6g
1. Preheat oven to 180C degrees. Line a large baking dish with baking paper. Sodium 461.9mg
2. Place pumpkin, cinnamon, basil, garlic and onion in the baking dish and toss to Dietary Fibre 8.0g
combine. Spray with olive oil spray and toss to coat evenly. Bake in oven for 30
minutes or until pumpkin is just cooked through. * This recipe has 4 serves.
3. Add the capsicum and walnuts and bake for a further 10 minutes or until
pumpkin is light golden. Remove from oven and set aside for 10 minutes.
4. Add the feta and spinach and season with freshly ground black pepper. Toss to
combine. Divide salad between plates to serve.
Mish Tips
This is lovely served warm or cold.
You can swap walnuts for roasted pine nuts but the walnuts are better for
cardiovascular health.
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Every time my family get together for a function, they always request I make
this recipe. It is a family favourite that I have been making for years. I used to
use full-fat feta and pile in the cashew nuts instead of portion controlling the
walnuts. It is still just as delicious!
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Salmon Stir-fry with Chinese

Broccoli & Ginger
As with my other stir-fry’s you can replace the fish with any kind of
protein you like. I would recommend tofu or chicken for this dish.
Ingredients
210g Salmon Fillet, Raw 6 Medium Shallot (39g)
2 Cloves Garlic (6g) 1/4 Cups Fresh Coriander (4g)
1 Tablespoons Ginger (12g) 2 Tablespoons Reduced Salt Soy
Sauce (40g)
1 Bunches Gai Lam (100g)
2 Teaspoons Vegetable Oil (10g)
1 Medium Red Capsicum (92g)

• Cut salmon into cubes Protein 25.4g
• Thinly slice the garlic
Fat Total 19.3g
• Grate the ginger
Fat Saturated 4.7g
• Cut the Chinese broccoli into 4-5cm lengths
• Thinly slice the capsicum Carbohydrates 4.0g
• Cut the shallots into 5cm lengths
Sugars 3.3g
Sodium 730.6mg
Method
1. Combine the salmon, garlic, ginger and half of the soy sauce in a bowl.
2. Heat half the oil in a wok over high heat. Add the gai larn, capsicum and 1
tablespoon of water. Stir-fry for 2 minutes or until just tender. Transfer to a
bowl.
3. Heat half the the remaining oil and stir-fry the shallots for 1-2 minutes until
bright green. Transfer to the bowl.
4. Heat the remaining oil and stir-fry the salmon for 2 minutes or until lightly
browned.
5. Return the vegetables to the wok with the remaining soy sauce and toss to
combine.
6. Divide between serving dishes and scatter with the coriander.
Mish Tips
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Gai larn is a leafy Asian green vegetable and like regular broccoli it is
extremely nutritious. If you can’t find it, simply replace with any other leafy
Asian green.
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Scrambled Eggs with Baked

Beans ሁ
Baked beans and eggs will get your day off to a great start.
Ingredients
2 Medium Raw Egg (100g) 2 Slices Wholegrain Bread (66g)
2 Medium Raw Egg White (66g) 1g Olive Oil Spray
1 220g Cans Baked Beans (220g) 1g Fresh Parsley
Preparation Tips
• Roughly chop the parsley Nutritional Information (per serve*)
Calories 266 Cal

Method
Protein 18.4g
1. Whisk the eggs and eggwhites in a small bowl until well combined.
Fat Total 6.8g
2. Place the baked beans in a small saucepan over medium heat and stir for 1-2
Fat Saturated 1.6g
minutes or until heated through (alternatively, heat in a microwave-safe dish in
the microwave).
Carbohydrates 26.3g
3. Toast the bread.
Sugars 4.9g
4. Meanwhile, spray a small non-stick frying pan with olive oil spray. Heat over
Sodium 512.5mg
medium-low heat.
Dietary Fibre 7.4g
5. Pour egg mixture into the pan. Cook for 30 seconds or until mixture starts to
set around the edges. Using a wooden spoon, gently move mixture around pan * This recipe has 2 serves.
in a folding motion for 1-2 minutes or until egg has set.
6. Place the toast on a serving plate and top with the baked beans.
7. Divide scrambled eggs between plates. Scatter over parsley and serve with
freshly ground black pepper.
Mish Tips
Cut 4 thin slices of bread from a flat, wholegrain or seed loaf or use 2 slices of
standard whole grain or seed loaf.
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Sweet Potato & Roast Capsicum

Pizza with Ricotta ሁ
Capsicum is quite possibly my favourite vegetable. It’s a super food

packed with vitamin C and beta carotene. The red or yellow capsicum
will give any dish a bright lift. Love it!
Ingredients
100g Sweet Potato 1g Olive Oil Spray
1 Cloves Garlic (3g) 2 Slices Wholemeal Pita Bread (134g)
80g Char Grilled Capsicum 2 Tablespoons Passata (Tomato
Pasta Sauce) (40g)
1/4 Cups Fresh Basil (7g)
80g Reduced Fat Ricotta
• Peel & thinly slice the sweet potato Protein 11.6g
• Crush the garlic Fat Total 8.4g

• Thinly slice the capsicum
Fat Saturated 2.9g
• Crumble the ricotta
Carbohydrates 43.0g
Method Sugars 7.4g
Sodium 595.5mg
1. Heat a char-grill over medium high heat.
2. Spray the sweet potato with oil and cook on the char-grill for 3 minutes each
side or until golden and tender.
3. Preheat the oven to 180C. Line two large baking trays with non-stick baking
paper.
4. Place a flat bread on each tray. Spread with the combined passata sauce and
garlic.
5. Top with the sweet potato, roast capsicum and ricotta. Spray lightly with olive
oil.
6. Bake for 15-20 minutes or until the ricotta is golden. Sprinkle with the basil.
Mish Tips
For a topping alternative, sprinkle some finely chopped red onion when you
scatter over the basil leaves.
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Meat lovers- chicken, kangaroo or beef strips would go down a treat on this.
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Trevally with Cherry Tomatoes,

Lemon & Dill
I love baking my fish as it doesn’t leave a fishy smell, plus the moisture
prevents the fish from drying out. I try to have fish a minimum of twice
per week.
Ingredients
600g Trevally, Raw 2 Handfuls Baby Spinach (80g)
1/2 Punnets Cherry Tomatoes (125g) 1 Medium Lemon (99g)
2 Medium Shallot (13g) 2 Tablespoons Fresh Dill (5g)
Preparation Tips Nutritional Information (per serve*)
• Thinly slice the shallots Calories 278 Cal

• Finely grate the lemon rind, and then juice
Protein 56.3g
• Chop the dill
Fat Total 2.8g
1. Preheat oven to 200C(392F). Cut two 30cm sheets of foil. Top with two 30cm Carbohydrates 4.6g
sheets of non-stick baking paper.
Sugars 3.3g
2. Place the fish fillets in the centre of each sheet and top with the tomatoes,
Sodium 304.1mg
shallots, lemon zest and juice. Season with pepper.
Dietary Fibre 3.4g
3. Fold up the edges of the paper and foil and seal.
4. Place the parcels on a large baking tray. Bake in oven for 12-15 minutes or until
the fish flakes when tested with a fork.
5. Transfer the spinach, fish and tomato mixture to serving plates. Sprinkle with
the dill.
Mish Tips
Feel free to experiment with different vegetables such as ginger, bok choy and
watercress.
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Vietnamese Chicken Wraps

Wraps are quick and portable - the wombok (Chinese cabbage) adds an
international twist!
Ingredients
1 1/2 Cups Chinese Cabbage (120g) 2 Slices Wholemeal Mountain Bread
(50g)
1 Medium Carrot (61g)
2 Tablespoons Reduced Fat
1 Medium Shallot (6g)
Mayonnaise (40g)
1/4 Cups Fresh Coriander (4g)
200g Cooked Lean Chicken Breast
Preparation Tips
• Finely shred the Chinese cabbage
• Grate the carrot Calories 280 Cal
• Finely chop the shallot
Protein 33.1g
• Shred the cooked chicken
Fat Total 7.3g
Carbohydrates 18.8g
1. Combine the wombok, carrot, shallot and coriander.
Sugars 6.7g
2. Spread the wraps with the mayonnaise.
Sodium 319.5mg
3. Top with the cabbage mixture and chicken. Season with pepper.
4. Roll up to enclose.
Mish Tips
If you can’t find wombok, which is also known as Chinese cabbage, simply
replace with savoy cabbage or regular white cabbage. You could also try finely
shredded red cabbage.
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Squats - Fitball & Dumbbells

Start Position
Place a fitball between you and a wall so that it is comfortably supporting your lower back. Step your feet forward so that you are
almost leaning back against the ball. Stand tall with your feet shoulder width apart so that your heels are wider than your hips and
your feet are slightly angled out. Let your arms hang by your side, and if you’re using dumbbells grip them firmly. Lift your chest,
roll your shoulders back and down and pull your chin in slightly. Pull your stomach in to feel strong in the core and look straight
ahead with your arms by your side (with or without dumbbells held in your hands).
Execution
Inhale as you bend your legs keeping the centre of your knee lined up with the centre of your shoe. Lower your hips until your
thighs are almost parallel to the floor. At the bottom of the movement your knees should not be further forward than your toes,
chest still lifted, shoulders still back and down, abs still drawn in, gaze still straight ahead. Because you’re leaning against the ball
your body will remain upright. Exhale as you push through your heels and squeeze your butt to return to the starting position
without locking out your knees. Use a mirror if you can to check your knees don’t angle inwards and instead align with your toes.
Variation
Holding dumbbells makes you heavier, so you get more burn from the added load in your muscles - and bicep curling while you
are squatting means you are hitting your upper body as well as your lower body, gotta love multi-tasking!
Mish Tips
This is a great exercise to teach you the correct way to squat. The curved shape of the ball puts your spine in the correct
position, just make sure your butt stays on the ball as you lower yourself down.
Using a fitball also allows you to keep your bodyweight directly over your hips and really increases the intensity on your
quadriceps. You can play around with foot positioning too. Try a narrower stance to shift the load on the muscles.
Demo Pictures
Start Position Execution
3 Step Side Runs

Just like a tennis player! Starting with your right foot, run 3 to 5 steps sideways to the right. On the last step your right foot should
“stick” so you land like a cat – then drop your weight into that leg and push yourself off towards the other side, now leading with
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your left leg. When you plant your foot on the last step your whole foot should be in contact with the floor and slightly angled out
in the direction you were heading. Make sure your knee is pointing in the same direction as your toes. Keep your shoulders back
and down, chest up, abs in and use your arms for momentum to help swing you across.
Mish Tips
For a 3 step sideways run, the timing should feel like “1, 2, drop and push, 1, 2, drop and push.”
Demo Pictures
Start Position Execution 1 (Timing "1") Execution 2
Execution 3 (Timing "2") Execution 4 Execution 5: Change Direction (Timing

"Drop and push")
Execution 6 (Timing "1" in the opposite

direction)
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Adductor Machine
Start Position
Sit in the machine and place your legs on the OUTSIDE of the machine arms.
Execution
Slowly squeeze your legs together pausing for 3-5 secs in the centre.
Return to the start position in a controlled manner.
NOTE: If your gym doesn't have an Adductor Machine, substitute the exercise Inner Thigh Raise instead.
Mish Tips
A great exercise for toning the inner thighs. This is a fantastic one for pregnant women to do to increase strength in the
much needed adductors (which are really important in childbirth)!
Demo Pictures
Execution
Aeroplanes
Start position
Lie on your stomach with both arms outstretched to the side. Tuck your chin in and draw your abs in.
Execution
Keeping your feet on the floor, exhale and slowly lift your upper body off the floor. You MUST keep looking straight down with your
chin pulled in to keep the neck neutral. Then tilt your body to one side as if you’re a plane tipping its wing, reset to centre, inhale
and lower back down to the floor. Repeat for the opposite side.
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Mish Tips
Tuck your chin in and lengthen your neck, or you’ll regret it when you wake up the next morning and you can’t turn your
head to turn the alarm clock off! Go slowly and really feel the squeeze through the back, butt and back of leg.
Demo Pictures
Start Position Execution 1 Execution 2
Execution 4
Back Twist Stretch

Straighten your legs and lengthen out your body, and draw 1 knee into the chest and using the opposite hand gently pull your knee
across your body, gently twisting your lower back. Extend the other arm out, trying to keep both shoulders on the floor. Turn your
head away from the knee. Keep breathing and with every exhalation gently sink deeper into the stretch. Repeat on the opposite
side.
Mish Tips
It's more important to have both shoulders on the floor than to get your knee all the way down.
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Demo Pictures
Execution

Start Position
Stand tall with your feet in a split stance, holding the barbell shoulder height with a shoulder width grip. Your front knee should be
soft and your front leg should take most of your body weight. Your back heel is lifted and your back leg acts as a prop to stop you
from leaning backwards. Pull your stomach in to feel strong in the core. Lift your chest, roll your shoulders back and down and pull
your chin in slightly. Eyes look straight ahead. You should feel rock solid.
Execution
Keeping your midsection braced, exhale as you drive the barbell towards the ceiling (keeping it slightly forward of your face at the
top of the movement). Keep your elbows slightly bent at the top of the movement and definitely do not push the bar back behind
your head (or I will beat you and then give you my chiropractor’s number). Inhale as you carefully lower the barbell to the start
position. Look forward throughout the movement and take care not to arch the back.
See also Shoulder Press - Standing":119-standing-shoulder-press-with-dumbbells and "Shoulder Press - Seated
Mish Tips
This exercise is such a time saver because you’re using lots of muscles to stabilise yourself, so it really keeps you honest. As
soon as you have to lift anything above your head your heart rate immediately starts to rise. And let’s face it, everyone loves
a good set of shoulders. They don’t grow on trees you know, you gotta work for em!
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Demo Pictures
Basketball Jumps
Basketball Jumps - Side to Side
Just like a game of basketball! Step a low long step to the right, bend through the legs, keep your knees aligned with your toes,
step the left foot in and spring off from both feet to "shoot your basket", then repeat on the other side. Swing your arms out wide in
the step, then scoop them through for the shot. The lower you go the higher you jump!
Repeat at will! The timing sounds like “step, step, shoot, step, step, shoot.”
Basketball Jumps - Forwards and Backwards
Similar to the above but forwards and back. Step forward with your right foot, and staying low, plant your left foot next to it a hip
width away as you scoop your arms through. Dynamically straighten both legs and explode off the floor, jumping as high as you
can, pushing with both legs and reaching up as if you are shooting a basket. Perform the same movement backwards – step back
with the right foot, drop into the legs, and as your left foot steps backwards you explode up to shoot your basket.
See also Ski Jumps":123-jumps-ski, "Jumps - North and South":40-jumps-forward-and-backward and "Jumps - Over Bench
Mish Tips
The lower you get into the legs when you step, the higher you will jump when you shoot.
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Demo Pictures
Start Position Execution 1 - side Execution 2 - side Finish Position

to side to side
Bent Over Row - Barbell

Start Position
Stand with knees soft, feet shoulder width apart, and chest lifted. Use an overhand grip of the barbell, hands just wider than
shoulder width, resting bar just above knees.
Execution
Tip from the hips, about 45 degrees ensuring your spine remains neutral (no rounded shoulders!), and knees slightly bent. Hold that
position while you squeeze your shoulder blades together and pull the bar in towards your bellybutton. Slowly release, ensuring
you maintain control of the bar at all times.
Variations - Wide Grip
Exactly the same as above but hold the bar so your hands are approximately 90cm apart. This creates a broader looking upper
back.
Variations - Rib Cage Row
Exactly the same as the 'Wide Grip Variation' but pull bar towards bottom half of rib cage, rather than belly button. This hits your
anterior delts and is a little harder.
See also 1 Arm Row":30-dumbbell-rows and "Seated Row - Machine
Mish Tips
Most of us are a lot stronger in the back than we realise. The first few times you do this, go easy, but once you are confident
that your form is spot on, crank that weight up! It's a very functional movement (how many times per day do we bend
forwards to pick something up!?!) and works more than just your back. Your hamstrings, glutes, and arms also cop a caning!
The main thing to watch is your back. Most people when they first do this round their back, which is very dangerous. I
suggest you stand side on to a mirror and practise right now, comparing your posture to my pictures.
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Demo Pictures
Start Execution
Bent Scissor legs

Start Position
Lying on your back with legs in the air. Take a deep breath in, draw your belly button into your spine as you breathe out, engaging
your core. You should be able to breathe independently whilst you are doing this exercise.
Execution
Slowly lower your bent leg to the floor trying to maintain a neutral spine. As soon as your back starts to arch, raise your leg back up.
Repeat on the other side.
As you get stronger, you can extend your bent leg closer towards straight. See also Straight Scissor legs
Mish Tips
This is a great core exercise, one of my faves, but it is crucial to keep your belly button pulled in and spine neutral. The
sooner you master core stability, the stronger you will become.
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Demo Pictures
Start Position Execution Execution 2
Bicep Curls - Barbell

Start position
Stand tall with your feet in a neutral stance holding the barbell with a shoulder width underhand grip. Pull your stomach in to feel
strong in the core. Lift your chest, roll your shoulders back and down, lengthen your spine and neck and pull your chin in slightly.
Look straight ahead and lock yourself in!
Execution
Exhale as you raise the bar to your upper chest keeping your elbows pointing directly to the floor, and avoiding letting the bar
collapse against your body. Keeping the midsection tight, inhale as you lower the bar to the start position. Do not let your elbows
point behind you on the way down or in front of you on the way up. The only direction they should be pointing is DOWN. Keep
your body still and avoid rocking or swaying.
Mish Tips
This season's best accessory – a good set of biceps, but they don’t come cheap! You have to bust your butt to get them,
but they are soooo worth it! Make sure you smash up this exercise with some good old fashioned sweat and grunt! You
should feel punished after curls – if the last few reps’ technique gets just a teensy bit messy that’s ok by me, so long as you
are workin’ hard. I’ve had my heart rate at 163 with this exercise!
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Demo Pictures
Bicep Curls - Dumbbells

Bicep Curls are great for your biceps but not a very good calorie smasher. If weight loss is your main goal, you'll have to get
creative in upping your heart rate on this one.
Start position:
Stand tall with your feet in a neutral stance position holding the dumbbells by the sides of your legs. Pull your stomach in to feel
strong in the core. Lift your chest, roll your shoulders back and down, lengthen your spine and neck and pull your chin in slightly.
Look straight ahead and lock yourself in!
Execution:
Exhale as you raise the dumbbells to your upper chest keeping your elbows pointing directly to the floor, and avoid letting the
dumbbells collapse against your body. Keeping the midsection tight, inhale as you lower the dumbbells to the start position. Do not
let your elbows point behind you on the way down or in front of you on the way up. The only direction they should be pointing is
DOWN. Keep your body still and avoid rocking or swaying. Rotate your palms so they are facing the ceiling, keeping your wrist in
line with your forearm.
Variation
These can be performed one arm at a time.
Mish Tips
*How to ramp up your calories:*
* Stand on one leg with your knee slightly bent

* Stand on a BOSU ball
* Do 50 skips with a skipping rope in between sets
* Hold a Squat position
* Advanced: Kneel on a fit ball
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Demo Pictures
Start position Execution
Bicep Curls - Rope

Start Position
Face the cable machine, with the rope/cable as low as it will go and your feet in a neutral stance, knees slightly soft. Pull your
stomach in to feel strong in the core. Lift your chest, roll your shoulders back and down, lengthen your spine and neck and pull
your chin in slightly. Look straight ahead and lock yourself in! Grip the rope in each hand with your thumbs facing your chest.
Execution
Keeping your entire body still, exhale as you curl your arms from the elbows to bring your wrists as close to your chest as you can,
rotating the hands so your palms and wrists face your chest. Keeping the midsection tight, inhale as you lower your hands back to
the start position. Do not let your elbows point behind you on the way down or in front of you on the way up. The only direction
they should be pointing is DOWN. Keep your body still and avoid rocking or swaying.
Variation
Use a straight bar instead of the rope.
Variation - Supine Bicep Cable Curls
Use a straight bar, and drop the cable to a setting close to the ground. Lay down on your back, with your feet close to the cable
machine, knees slightly bent. Hold the bar and perform your Bicep Curls as if you were standing. This is a great variation because
you can't cheat, the elbows can't go anywhere - and neither can you until you finish all your reps!
Mish Tips
This is a great exercise because you combine the classic Bicep Curl with a Hammer Curl and get deep into the heads of
both bicep muscles, gotta love the 2 birds, 1 stone approach!
For those of you with errant elbows, I highly recommend the Supine (on your back) Bicep Curl variation - I promise you
wont feel like sleeping when you're lying down! Just make sure no-one is going to trip over you!!
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Demo Pictures
Bike - Indoors
Like running, cycling offers a great cardiovascular workout, but without the impact. For those who are very overweight or injured
cycling is a fantastic option. Cycling is often prescribed for those who are rehabilitating from knee and hip injury or surgery.
One of the great things about cycling is that there are plenty of good indoor cycling classes around these days. I totally rate indoor
classes as you can’t get hit by a car and you can’t fall off! There are additional benefits from outdoor cycling like improved balance
and coping with natural terrains, but indoor bikes can do just about everything you can do outside. In fact, many professional
cyclists use them for their training.
Indoor cycle classes these days are everywhere, and once your butt gets used to the bike saddle (get yourself some good bike
pants and a gel seat if you’re in pain - it won’t kill you, just try not to bounce in the seat so much!) you will find them an amazing
weapon to have in your weight loss armoury. I use these bikes a lot in my training.
Also try the bikes located in the cardio area of your club. I'm not a fan of the recumbent bike (unless you have a back injury), your
more likely to fall asleep on that! Instead opt for the seated upright ones, and no magazine flicking!! Don’t waste your precious
time - sweat baby, SWEAT!
The correct seat height is so you can extend your leg all the way without your knee locking out.
Hill Programs and Random programs are my favourite to use, or the Manual program with 30 sec sprints. Believe it or not 6
second sprints every 30 seconds works a treat too!
Mish Tips
Try to keep your upper body and hips still while you cycle. You don't want your back swinging from side to side.
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Demo Pictures
Upright Bike
Box Jumps
Starting Position
Stand with feet shoulder width apart, facing a box, bench or secure step platform on risers. Make sure you are close enough to the
box/bench/secure step platform that you will be able to land your whole foot on it when you jump up.
Execution
Squat down by sitting your bum back behind you and swing both arms back behind you to gather momentum. As your arms swing
forward, switch on your core and jump up off the ground to land squarely on the box/bench/secure step platform. Make sure you
land with your both feet wholly on the step (no heels hanging off the edge) and with soft knees. As you land on the
box/bench/secure step platform, straighten up fully (ie hips over heels). Either step down (easier) or jump back down (harder) to
the start position. See Demo Video below for both options
Variation 1 - Non-stop box jumps
See the last third of my video below for a demo. This is where you repeatedly jump up and down, non-stop. No pausing at the top
or bottom. It's an advanced movement and I think the most I can do without stopping is 15. I wonder how many you can do?
You can also increase the height of the box/bench/secure step platform that you are jumping onto, to make this exercise harder.
Be careful with your increases, step it out a couple of times to make sure you have your 'eye' in before you jump!
'At Home' Variation
Get creative on what you can use instead of a bench! Maybe you have a stair case where you can spring up onto the second step.
Possibly a sturdy chair or outside bench, even your couch might be the right height... (just don't let the kids see you do that one - it
might give them ideas)!
Mish Tips
Be very sure that the box, bench or step platform you are jumping onto, is secure and can take your body weight plus the
impact of your jumping. Never jump in front of a glass window or wall, or near a balcony ledge (don't laugh, I have seen it)
and leave yourself enough space in front (or to the side if you are jumping laterally) that you have clear space to land if you
overshoot your target!
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Demo Pictures
Start Position Execution 1 Execution 2 Finish Position
Burpees
My all time WORST exercise. I love to hate these OUCH OUCH OUCH!!!!!!
They pretty much smash every muscle in your body including your heart and lungs!
Start Position
Stand upright, hands by side.
Execution
Squat until your hands touch ground, then jump your legs back into a Push Up position. Then simply reverse that movement, jump
your feet back between your hands and jump up off ground with hands shooting into the air. Pretend you are trying to jump onto a
milk crate.
Variation
If you can't jump your feet back, walk them back into position one at a time.
If you want to increase the intensity, jump your feet back and add in a push up before jumping feet back in again.
For a slightly easier, lower impact version see Burpees - Bench
Mish Tips
If anything gets my clients into the puke club, it's this exercise.
No spaghetti arms, shoot them up in the air like you were Michael Jordan shooting a 3 pointer!
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Demo Pictures
Start Postion Squat, hands on Jump into pushup position Jump back into Squat to jump,
ground squat, hands on arms above head
ground
Burpees - Bench
These pretty much smash every muscle in your body including your heart and lungs! This is a modified version. If it feels quite easy,
then it's time to progress to Burpees with hands on the ground!
Start Position
Standing upright, hands by sides.
Execution
Squat until your hands touch the bench, then jump your legs back into a Push Up position. Then simply reverse that movement,
jump your feet back between your hands and jump up off ground with hands shooting into the air. Pretend you are trying to jump
onto a milk crate.
See also Burpees
'At Home Variation'
You can place your hands on a chair, your couch, a step on your staircase or even your coffee table. Just make sure the surface is
steady!!
Mish Tips
* When you've mastered this on the bench, move to Burpees on the ground - C'mon give'em a go!
* No spaghetti arms, shoot them up in the air like you were Michael Jordan shooting a 3 pointer!
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Demo Pictures
Start Position Execution 1 Execution 2 Execution 3 Finish Position
Calf Stretch
Stand with one foot behind you with a straight leg, and bend into the front leg. Keep the back leg straight to feel the stretch in the
calf muscle. After holding for 30 secs, keep the stretch going but bring the leg in a little closer and bend the knee of the calf that’s
stretching to take the stretch further down into the Achilles tendon. Repeat on the opposite side.
Mish Tips
This is a great stretch (especially after big cardio sessions)!
Demo Pictures
Calf Stretch
Chest Press - Barbell

Start position
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Lie on the bench gripping the barbell above your chest directly above your nipples with your hands slightly wider than your
shoulders. Lengthen your spine and neck, pull your chin in, drop shoulders down away from your ears and pull them back, keeping
your chest proud and abs pulled in. Your feet can either be on the bench or on the ground - more stable on ground, but less
arching of back on the bench. Work out what works best for you.
Execution
Keep your midsection braced and inhale as you lower the barbell to approximately ten centimetres above your chest. Keep the
chest raised and exhale as you press the barbell back to the start position. Keep your abs drawn in throughout the movement, your
shoulders back and chest elevated.
Variation: Chest Press - Machine
Your gym may have a 'Seated Chest Press' machine that you can use as an alternative. This can be a great option for a beginner to
help combat the 'wobbles' or for an advanced option if you want to really pump up the weight used in a safe setting (ie. if you have
no-one around to 'spot' you).
Variation: Tricep Press - Barbell
This is a similar exercise but works your TRICEPS instead of chest! Have your hands at shoulder width apart and squeeze your arms
in by your sides on the way down (like an upside-down Tricep Push Up). Your elbows should point down towards your feet and
the bar comes down just UNDER your chest.
See also Chest Press - Dumbbells":19-chest-press-with-dumbbells, "Fitball Chest Press":4-chest-press-with-dumbbells-on-fitball

and "Chest Press - Machine
Mish Tips
This is another exercise where it’s easy to hurt your shoulders, so listen up. The bar should move through one plane of
movement and should always remain lined up with your nipples, all the way from top to bottom and back to the top again.
Where people go wrong is by arcing the bar backwards by taking it down to the chest, and then pressing it up above the
face. This encourages the shoulders to shrug up and take some of the load. It’s called cheating! And in my books, it’s an
illegal move! Keep the bar over the chest and keep the chest honest!
Demo Pictures
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Chest Press - Machine

Start Position
Sit with your back straight, chest proud and shoulders pulled back and down. Your hands should be in line with your chest when
they are on the handles (adjust the seat height accordingly).
Execution
In a slow and controlled manner, push the handles straight out in front of your body until your arms are straight, then return so that
your elbows are bent to a 90 degree position.
Try exhaling as you push away from you, and inhaling on the returning movement.
Thanks to 12WBT member Andrea Bell for being our model.
See also Chest Press - Barbell":18-chest-press-with-barbell and "Chest Press - Dumbbells":19-chest-press-with-dumbbells and
"Fitball Chest Press
Mish Tips
Make sure you don't 'lock' your elbows out as your straighten your arms!
This is a great exercise for building strength in your chests and arms and gives you the correct feeling of the movement for
when you do a lying 'Chest Press with Barbell'.
Demo Pictures
Chest Stretch
While standing, clasp hands together behind your back and lift your chest (be proud of what you've got!). Stand tall, drop your
shoulders down and exhale into the stretch. If you can get your arms straight, try raising them a little higher up (towards the sky)
without letting your shoulders collapse forward.
Another option is to place the palm of your hand on to a wall or pole, and gently turn yourself away opening up 1 side of your
chest. Stand tall, drop your shoulders down and exhale into the stretch. Repeat on the opposite side.
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Mish Tips
If you extend your chin towards the sky as you do this stretch you also get a lovely lengthening along your neck - more
bang for your buck!
Demo Pictures
Chest stretch
Child's Pose
Roll over on to your hands and knees and slide your hips back on to your feet leaving the arms extended in front and lower your
shoulders into the pose known in yoga as the “Childs Pose” (not judging by the screaming kids I see!!!). Uncurl your toes, and
lengthen out your arms a little further to increase the effect, or place your hands on a bench or a fitball for a variation.
See also Lower Back Stretch
Mish Tips
You can separate your knees and let your belly relax between your legs if that is more comfortable - preggy bellies often
prefer this variation!
Demo Pictures
Childs Pose
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Cross Trainer
I LOVE the Cross Trainer (or X Trainer). It's a fusion of running and cycling. It's what we call a closed kinetic chain activity (like
cycling) where your foot is fixed on an object. This is softer on the knees than open kinetic chain activities such as running. If you
are learning to jog or can't jog this is a GREAT substitute. You can even adapt the Running Interval Training Programs I've given you.
My drills will be:
'Hill' and 'Random' Program:
The X trainer will adjust the levels and you should keep your speed consistent, i.e. don't slow down on the tough bits. Hill Programs
usually have a steadily increasing intensity with some breaks along the way, whilst Random Program is just that - randomly
adjusting the level.
5 min Rolling Intervals:
Just like the treadmill program, increase your speed every minute for 4 minutes (staying on the same level), followed by a slow
recovery minute. Next increase the level (jump up by 2-3 levels) every minute for 4 minutes, keeping the speed constant. Don't
forget the recovery minute - as if!
30 sec Interval Sprints:
Just like the treadmill whack up the level and sprint like crazy for 30 secs, then slow down, lower the level and recovery for 30
secs.
Mish Tips
Don't lean forward on this one. Imagine you are hanging by string from your head. If the machine suddenly disappeared
you'd land on your feet, not your face!
Try to keep the pressure even on your feet (even a bit more on your heels than toes).
Most X trainers have the moving arms as well. I like the ratio to be 80% legs, 20% arms but from time to time switch that
around for some variation.
Be careful not to tense your shoulders and shrug when pushing/pulling with your arms.
If you find this really hard at first, don't worry it gets better!
Demo Pictures
Execution
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Crunch Pulses
A small but painful movement. Suck your belly button through to your spine before commencing. Tuck your chin in like you were
holding an apple under it.
Start Position
Lie on the floor and bend your knees so your feet are flat on the floor. Draw your abs inwards, narrowing your waist, and have your
hands outstretched onto your thighs. Pull your chin in and keep your neck soft and neutral.
Execution
Slide your hands up your thighs until your wrists touch your knee caps. Your shoulder blades should come off the floor. Return only
half way down then pulse straight back up again. It's a small fast and very painful movement.
Mish Tips
When I do these with clients and contestants I put my hand on their knee caps. If they don't touch my hand I don't count it
as a rep. You should do the same.
Demo Pictures
Crunches
Start position
hands either outstretched, across your chest, or the hardest option, behind your head. Pull your chin in and keep your neck soft
and neutral. If your hands are behind your head, keep your elbows out of sight and avoid pulling on your head and bending your
neck.
Execution
Tighten your abdominals and pull them inwards, then exhale as you roll or “crunch” your upper torso up. Keep your chin in and
look forwards. Keeping your abs pulled in, inhale and lower yourself back down to the start position.
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Keep your chin in, your abs drawn in and inhale as you lower yourself back down to the start position.
Variation
For a more intense version, you can perform these on a fitball. Try to roll over the fitball so that your head is held in your hands
over the back end of the ball (parallel with the floor) and your lower back is pushing into the ball. Try and keep the exact same
execution as on the floor (don't let your hip flexors do the work). Curl your upper body up like you're trying to see how many
wrinkles you can make in the front of your t-shirt!
Mish Tips
Here’s how to get yourself a set of KILLER abs. Train them to do how you want them to look - PULLED IN and ROCK
HARD!
So - while you are doing your abdominal and core training you need to always be PULLING THEM IN, not pushing them
out. Think of “narrowing” the waist rather than “thickening” it. Draw the belly button in towards the spine. In fact, just do this
all the time! When you are exercising and when you’re not!
Abs, core, TAs, midsection – whatever. These exercises all work the muscles that wrap around your middle and are
responsible for your posture, spinal health and a host of other important musculo-skeletal roles. Oh, and did I mention a
ROCK STAR set of abs that look RED HOT?
Demo Pictures
Double Crunch
Start Position
Lie on your back and lift your legs above you keeping your knees bent at ninety degrees and directly over your hips. Draw your
abdominals down to hollow out the belly and so that your lower back is firm against the floor. Roll your shoulders back and down
away from your ears, lengthen your neck and tuck your chin in. Place your hands behind your head, keep your elbows out of sight
and avoid pulling on your head and bending your neck.
Execution
Exhale as you lift the upper and lower half of your body concurrently. Try to squeeze yourself into a tiny ball. Keep your elbows out
and avoid pulling on your head. Inhale as you lower back to start.
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Variation
Start with your arms extended out by your sides and reach your hands towards your toes as you crunch.
Mish Tips
What can I say? Ouch! These work!
Demo Pictures
Start Position Execution Start Position: Arms extended
Execution: Arms extended
Fancy Planks
These are a fun way to combine core strength and agility training!
You can do these either from your knees or from your toes.
Start Position
Place your elbows directly under your shoulders, and avoid hunching them towards your ears. Lengthen your neck by tucking your
chin in slightly, and look at your hands. Keep your knees hip width apart. Your body should be like a plank of wood, so keep your
hips lower than your shoulders and your abs pulled up.
Execution
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Get the feeling of pushing yourself away from the floor to stabilise your shoulders. Draw the belly up and tighten it. Tuck your
tailbone under very slightly by clenching your butt cheeks together and tilting your hips slightly forwards and make sure you
maintain this throughout the entire action of the Fancy Plank. Extend your right hand in front of you tapping the floor lightly, then
reach out to the side and tap. This is 1 rep. Repeat for as many reps as indicated before bringing your forearm back to the floor.
Repeat on the other side.
Mish Tips
Planks are the single best core strengthening exercise you can do, and I've shown you heaps of variations in my video - so
no 'I'm bored' excuses, get down and get planking!
Demo Pictures
Fast Low-steps
Find a low step or take an aerobics step, stand in front of it and quickly step on to it and back down – right left right left right left –
as quick as you can! Work the arms to give you more speed.
For a lower intensity option, jog onto the step, but step back down (not jog).
'At Home' Variation
You could use the bottom step on your staircase or even a large, sturdy book like an atlas!! It's about getting creative people!!
Mish Tips
Make sure your whole foot goes on the step each time!
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Demo Pictures
Start Position Execution 1 Execution 2 Execution 3
Glute Stretch
Bring one leg up into a right angle and leaving your foot on the floor, cross the other leg over it. Use your hand to gently press the
knee away to open the hip. To get more out of the stretch, reach through and lace your fingers together behind your leg, then
gently pull both legs towards you. You can do this with a towel if you are struggling to get your hands behind your leg. If it’s quite
easy and you want to increase the stretch, lace your hands in front of your shin. Repeat on the opposite side.
Mish Tips
Try and keep your top leg turned out (don't let your knee twist in towards your chest) and flex your foot to stabilise your
knee and ankle joints.
Demo Pictures
Hip Opener
Hammer Curls
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Start Position
Stand with feet slightly wider than shoulder width, dumbbells by your side, hands facing inwards.
Execution
Exhale as you raise the dumbbells, keeping your elbows pointing directly to the floor and avoid letting the dumbbells collapse
against your biceps. Keeping your midsection tight, inhale as you lower the dumbbells to the start position. Do not let your elbows
point behind you on the way down or in front of you on the way up. The only direction they should be pointing is DOWN. Keep
your body still and avoid rocking or swaying. Unlike regular Bicep Curls, keep your hands facing inwards and don’t twist them into
underhand grip (just like 'hammering' in a nail).
Mish Tips
You are a bit stronger in a hammer curl position, so really ramp up your weight on this exercise!
Demo Pictures
Hamstring Curl Machine

Start Position
Adjust the seat so that the back of your knee is very close to the edge of the seat. Adjust the shin pad so that your leg is extended
but you don't feel pressure to hyper-extend your knee. Sit with perfect posture, no slouching!
Execution
Bend your legs, controlling the weight on the way down (no swinging!). Focus on your hamstrings. The middle and bottom range
of this exercise is the most important area to focus on.
Mish Tips
You know those people with great shape in the back of their legs? Well this is how you get there! Don't be afraid to unleash
the beast within on this exercise - it's a great one!
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Demo Pictures
Hamstring Curls - Bench

Start Position
Place feet securely on a solid object such as a couch or bench, with a 90 degree angle in your knees and hips. Hands by your sides
with palms facing up.
Execution
Flatten your lower back onto the floor, curling your pubic bone towards the sky then slowly peel your lower back to upper back off
the floor. Exhale as you raise your hips as high as you can without hyper-extending your back. Don't forget to really squeeze your
glutes on the way up. Aim to get your hips in line with your knees.
Variation - Single Leg
Up the ante by doing one leg at a time. Break the set up into thirds, 1/3 on your right leg, 1/3 on your left leg, then the rest on both
legs.
See also Hamstring Curls - Fitball
'At Home' Variation
Using a sturdy chair, the couch or coffee table can be great options for training your hamstrings!
Mish Tips
This exercise really isolates your hammys and glutes (butt). A good set of these will have them screaming - in a good way of
course! Really watch that your back isn't doing all the work. You'll know if it is because it will start to hurt before your butt
does. If so, don't raise up so high and really emphasis the tuck of your pelvis (like a dog tucking its tail between its legs).
Try holding every third rep at the top for five seconds - ouch!
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Demo Pictures
Start Position Execution Start Position: Execution: Single

Single Leg Leg
Hamstring Stretch
Keeping 1 leg bent, gather the other 1 towards you and clasping your hands behind your knee lift it up and point it to the ceiling.
Keep it slightly bent and flex your foot and you should feel the stretch in the “belly” of your hamstring. You can use a towel, wrap it
around your leg or shoe and gently pull your leg up towards you. Increase the stretch effect by straightening the base leg out until
you feel the change. Repeat on the opposite side.
Mish Tips
Try and keep your head relaxed onto the ground.
Demo Pictures
Hamstring Stretch
Hip Flexor Stretch
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Start Position
Half kneeling on the left knee (on a soft surface or cushion), the front right knee at 90 degrees, ankle directly under the knee. Don’t
let the front knee roll in or out.
Execution
Squeeze the left buttock and stretch the arms overhead. Moves the hips forwards without overarching the back.
Mish Tips
This is a must do stretch for runners and especially as many of us sit for prolonged periods and tend to have tight hip flexors
Demo Pictures
Hip Flexor Stretch
Hip Raises
A great one for strengthening your hamstrings, butt, and lower back.
Start Position
Laying on your back with your palms facing up and knees bent.
Execution
Peel your lower back off the floor, starting by tucking your butt under, then raising your lower to upper back off the floor. On the
way down your upper back should touch the floor before your lower back and butt. This is a relatively slow exercise.
Variations
See also Hip Raises 1 - Leg":126-hip-raises-on-ground-single-leg and "Hip Raises - Fitball for your harder options.
Mish Tips
Really emphasise your butt by squeezing it tight on the way up and holding the squeeze as you lower down.
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Demo Pictures
Ice Skaters
Ice Skaters - on the spot
Lay a towel down or set up a low step platform and take a long low leap to the side and back. Swing your arms strongly in the
direction you are travelling, land the foot solidly with the toes slightly angled out as you lift the other leg behind you. The knee
must align with the toes, bend into the leg before you push off.
Ice Skaters - moving forward and backward
This is exactly the same move but it moves forward diagonally (like a zig zag) and backward the same way. Do 10 forward and 10
backward. Keep the power in the legs, drop low, push off, and pump the arms to cover more distance.
Mish Tips
As always keep your abs pulled in, chest proud and shoulders back. Imagine trying to jump over a creek and you don’t want
to get your shoes wet!
Demo Pictures
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Inner Thigh Squeeze

Start Position
Start by lying on your back with your knees bent and your feet flat on the floor. Your feet need to be about hip width apart.
Place a small ball (one of those kiddie plastic ones are great) or a rolled up towel or mat between your knees. You need to have it
big enough so that your knees are directly up from your hips (not tilting inwards to begin).
Execution
Start by switching on your pelvic floor muscles and drawing your belly button in towards your spine. Squeeze the ball or towel with
your knees for 3-5 secs (or time frame given in the program).
Relax and repeat (this will be anywhere up to 20 repetitions at a time)!
Thanks to Support Crew member Kelly Piper for being our pregnancy model.
Mish Tips
For those of you who like fancy names this is also known as the 'Isometric Adductor Squeeze'!
It's a really important exercise for pregnant women, as one of the most useful muscles for childbirth are the adductors!
Demo Pictures
Start Position Execution Variation: Mat
Inner Thigh Stretch

From all fours, place your hands in front of you for support and extend your leg out to the side with your foot pointing forwards.
Your weight should be supported by your bent knee and your hands.
Uncurl your back toes and slowly sit your butt back coming down onto your elbows. Manoeuvre yourself around until you feel the
stretch running down the inside of your thigh.
Return to all fours, straightening your arms and stepping the leg back before repeating on the other side.
Mish Tips
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These are particularly good if you are doing a lot of running.
Demo Pictures
Inner Thigh Stretch
Jumping Jacks
An old classic!
Execution
Start with your feet together then jump them out to about shoulder width. Try to land softly and have your heels contact the floor.
Toes are slightly turned out as are the knees (a lot of people seem to “cave in” their knees – ouch!), let your legs act like shock
absorbers as you jump back in with feet together. Use your arms in a wide arc out to side or overhead. Keep your abs in, chest up,
shoulders back.
Variation
Lower impact option: Tap 1 leg out to the side, keeping knees soft and core braced. See the first 1/2 of my demo video.
Mish Tips
An oldie but a goodie!
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Demo Pictures
Jumps - North and South

Start Position
With your feet hip width apart, point your toes and knees straight ahead, keep your knees soft like shock absorbers, pull your abs in
and elevate your chest.
Execution
Imagine you are jumping forwards over a line on the ground and back again. Land softly!
See also Ski Jumps":123-jumps-ski, "Basketball Jumps":11-jumps-basketball and "Jumps - Over Bench
Mish Tips
Pump your arms to help keep momentum.
Demo Pictures
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Jumps - Over Bench

Start Position
Take a bench, stand on 1 side bend down and grip the edges on either side.
Execution
Using both feet spring yourself up and over to the other side and then spring straight back again. Do not stop or double bounce
and try and keep your feet together. You’ll need to keep your shoulders braced to support your weight and your midsection
switched on.
See also Ski Jumps":123-jumps-ski, "Jumps - North and South":40-jumps-forward-and-backward and "Basketball Jumps
'At Home' Variation
If you can't find something narrow enough to jump over, you can still use a chair or place your hands on the couch. As you jump
from side to side, ensure you still pick up your feet to simulate jumping over a bench or a step and really go for it!!
Mish Tips
This is a plyometric exercise. In fact pretty much all exercises that use jumps are plyometric. They are demanding, they
spike the heart rate and they get you fit FAST! I love ‘em and I use a wide variety of plyos when I train myself and train my
clients.
Demo Pictures
Start Position Execution Finish Position
Kneeling Core Balance

Start Position
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Lengthen your spine and
neck, roll your shoulders back and down, and pull your chin in but keep your eyes looking just in front of your hands. Draw your
waistline in pulling your belly button up. Feel strong and set in this position.
Execution
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Maintaining perfect posture and balance, slowly reach out with your right arm long and strong, as you push through the heel to
extend your left leg in the opposite direction, no higher than the line of the torso. You should feel like you are stretching both ways.
Try to minimise “wobbling” by scooping up your abs trying to make your belly hollow. Do 20 repetitions on each side.
Variation
You can change the training effect by extending the opposite limbs out on a diagonal. This really fires up those core muscles!
Mish Tips
This is one of THE BEST exercises to do for your midsection and is a great test to see where your core strength really is. I
find most people are really wobbly to start with, but once you get tuned into your body you will start to be become still and
quiet. Once your core gets stronger, you can try the diagonal variation!
Demo Pictures
Execution 3 Pregnancy Start Position Pregnancy execution 1
Pregnancy execution 2 pregnancy execution 3
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Lat Pulldown
Start Position
Adjust the knee pad so that it is snug against the top of your thighs. Taking a slightly wider than shoulder width grip on the bar, sit
on the seat slipping your legs under the knee pad. Pull your abs in, lift your chest, look forward and sit upright.
Execution
Take a breath, then exhale as you pull the bar down to the top of your chest, or just under your chin. Inhale as you control the bar
back to the start position.
Variations - Underhand Grip Lat Pulldown
This is similar to the Lat Pulldown but tends to focus more on the back muscles on the side of your back (your ‘lats’) and your
biceps. Make sure that you FULLY extend your arms at the top of the movement to engage your lats properly.
Start Position
Adjust the knee pad so that it is snug against the top of your thighs. Take an underhand grip on the bar the same width as your
torso and sit on the seat slipping your legs under the knee pad. Pull your abs in, lift your chest, look forward and sit upright.
Execution
Take a breath, then exhale as you pull the bar down to the top of your chest, or just under your chin. Let your elbows brush the
side of your body, then inhale as you control the bar back to the start position.
Mish Tips
The first time I did this exercise I couldn’t see what all the fuss was about.
I felt like I was using my arms and shoulders, nothing else. I literally had no back strength or at least had no idea HOW to
engage it. (How many times do you hear of someone with a back injury??!) It takes time. When doing this fantastic exercise
try to imagine that you are squeezing your elbows behind you and you are squeezing your shoulder blades together. Also
try to keep your chest “proud” as the bar moves down.
These pulling movements are GREAT for your back, and because there are so many muscles in this area it’s useful to tinker
with some variations to shift the load around.
Demo Pictures
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Lateral Raises
Same as the Bicep Curls, these do not burn many calories, but they give you KICK ASS shoulders!
Start Position
Arms by side with elbows open slightly further than 90 degrees.
Execution
Keeping your elbow angle the same, exhale as you raise your arms to shoulder height. Wrists, shoulders and elbows should be in
the same line.
Variation
Try standing on one leg or a BOSU to turn up the heat and engage the core and stabilizers.
Mish Tips
Make sure you keep your arms in line at the top - NO CHICKEN WINGS or 'flapping' please!
Demo Pictures
Leg Extensions
Start Position
Ajust the seat so that the back of your knee is very close to the edge of the seat. Adjust the shin pad so that your leg is extended
but you don't feel pressure to hyper-extend your knee. Sit with perfect posture, no slouching! Turn your toes out slightly.
Execution
Straighten your legs, controlling the weight on the way up (no swinging). Focus on your VMO (google it!), the teardrop shaped
muscle on the inside of your knee. Turn your toes out ever so slightly and focus on the muscle on the inside of your knees (VMO).
The middle range of this exercise is the most important area to focus on (15 - 45 degree knee bend).
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Mish Tips
Do not do this exercise if you have current knee injuries. Ironically it can be a good preventative exercise for knee mal-
alignment. If you want to use it as a pre-hab or re-hab exercise, take the weight right down (5-10kg) turn your toes out
slightly and focus on recruiting your VMO, by touching the muscles and keeping your range of movement between 15-45
degrees.
Runners this is a great exercise to counter balance the tight ITBs you get from running, oh and it makes your thighs look
HOT!
Demo Pictures
Leg Press
Start Position
Sit comfortably with your feet shoulder width apart and your toes pointing out slightly. Knees should be soft (slightly bent). Be sure
to draw your abs in, keep your chest lifted, shoulders back and down, neck long and chin in slightly – good posture.
Execution
Lower the platform toward you inhaling as you go, until your legs are bent approximately 90 degrees and your thighs are almost
touching your torso. Exhale as you push through your heels, pushing the platform away from you, returning to the start position.
Remember not to lock out your knees.
Mish Tips
Ask a personal trainer to guide you through your first couple of sets on this piece of equipment. It’s really easy once you
know what to do and it’s one of the best leg training machines in the gym. I tend to do lighter weight and higher reps to the
point that I am “huffing and puffing” and sweating like mad.
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Demo Pictures
Lower Back Stretch

Lying on the floor, roll your knees up into your chest and wrap your arms around your legs, use a towel to wrap around your legs
to gently pull them in.
See also Child's Pose
Mish Tips
This is a great position to rest your back.
Demo Pictures
Execution
Lower Body Twist
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Start Position
Lie on your back and lift your legs above you keeping your knees bent 90 degrees and directly over your hips. Draw your
away from your ears, lengthen your neck and tuck your chin in. Place your arms beside you, palms down.
Execution
Glue your legs and feet together. Inhale as you slowly lower both legs to 1 side, about half way down. Exhale as you slowly drag the
legs back to centre using your core muscles to do all the work. Repeat on the other side.
Variation
Increase the resistance by lowering the legs further or by extending the legs at an angle greater than 90 degrees.
Mish Tips
A fantastic movement for training those muscles deep in the midsection. Try to keep the upper half of your body relaxed
and in perfect posture and really wring out that waistline!
Demo Pictures
Lunges - Backward
Start Position
Stand tall and take a long step back keeping your feet HIP WIDTH APART – IMPORTANT! Imagine you are balancing a book on
your head, eyes looking straight ahead, long neck, shoulders back and down, chest proud, abs pulled in, hips square. Keep your
weight evenly distributed on both legs, your front knee slightly bent, and lift the heel of your back foot so your weight is on the ball
of the foot.
Execution
Keeping the body tall, bend your back knee towards the floor. Try to make a RIGHT ANGLE with BOTH legs - the front knee should
remain above the ankle and not shoot forward past it. If this happens and your front leg bends to an angle less than 90 degree then
you need to lengthen your stride. As you come up, push up through the front heel to engage your butt and step the back foot in
beside the front foot. You should NOT lean forward as you do this. Maintain a long spine with your shoulders back and abs locked
in. Your movement should be up and down – NOT forwards and backwards. At the top do not lock out the front knee. Inhale as
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you go down, exhale as you come up.
You can choose to do all your reps on 1 leg first (so step back on the right leg, lunge, step right foot back beside left, step back
again on right foot, lunge...and so on), then switch legs, or you could alternate legs. Alternating legs is the easier option of the 2.
Variation
Step back off a bench to make your range deeper and burn your butt more!
You can also use dumbbells to make this exercise more challenging.
See also Lunges - Forward
Mish Tips
I find Backward Power Lunges fantastic for people who have “knee” issues. Because you step back, you tend to keep that
front knee at a perfect right angle (when the front knee bends less than 90 degrees that you get too much stress on the
knee joint). It’s a good one to do if your technique is a bit dodgy.
Demo Pictures
Start Position: Execution 1: Execution 2:

bench variation bench variation bench variation
Lunges - Plyometric
Start Position
Stand tall and and take a long step back on your right leg, keeping your feet HIP WIDTH APART – IMPORTANT! Imagine you are
balancing a book on your head, eyes looking straight ahead, long neck, shoulders back and down, chest proud, abs pulled in, hips
square. Keep your weight evenly distributed on both legs, your front knee slightly bent, and lift the heel of your back foot so your
weight is on the ball of the foot.
Execution
Keeping the body tall, bend your back knee towards the floor. Try to make a RIGHT ANGLE with BOTH legs – the front knee should
remain above the ankle and not shoot forward past it. If this happens and your front leg bends to an angle less than 90 degrees
then you need to lengthen your stride. Drive explosively through the front heel and back toes to engage your butt and spring
yourself clear of the floor, switching legs in mid air to land with your right foot forward. You should NOT lean forward as you do
this. Maintain a long spine with your shoulders back and abs locked in. Your movement should be up and down – NOT forwards
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and backwards. At the top do not lock out the front knee. Inhale as you go down, exhale as you come up and swing your arms
forcefully to help with your propulsion into the air.
See also Lunges - Forward":41-lunge-forward-power-lunge, "Lunges - Backward":155-lunge-backward-power-lunge, "Lunges -

Walking":74-lunges-walking-lunges-with-or-without-dumbbells and "Lunges - Static
Mish Tips
This is an Intermediate/Advanced variation of Lunges that will really get your heart rate through the roof!
If you have or have had dodgy knees, these are a no go.
Demo Pictures
Lunges - static
Start Position
Stand tall and and take a long step back keeping your feet HIP WIDTH APART – IMPORTANT! Imagine you are balancing a book on
your head, eyes looking straight ahead, long neck, shoulders back and down, chest proud, abs pulled in, hips square. Keep your
weight evenly distributed on both legs, your front knee slightly bent, and lift the heel of your back foot so your weight is on the ball
of the foot.
Execution
Keeping the body tall, bend your back knee towards to the floor. Try to make a RIGHT ANGLE with BOTH legs - the front knee
should remain above the ankle and not shoot forward past it. If this happens and your front leg bends to an angle less than 90
degree then you need to lengthen your stride. As you come up, push up through the front heel to engage your butt. You should
NOT lean forward as you do this. Maintain a long spine with your shoulders back and abs locked in. Your movement should be up
and down – NOT forwards and backwards. At the top do not lock out the front knee. Inhale as you go down, exhale as you come
up.
Variation
A supported Static Lunge is good for Beginners - stand next to a bench, chair or fence waist height, and use 1 hand to steady
yourself as you drop into the Lunge.
A Static Lunge with Dumbbells or Barbell really ups the ante. These are an "Intermediate/Advanced" option so don't use these until
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you've practised stacks of Lunges first.
For a more advanced version check out Lunges - Walking
Mish Tips
Did you know that Lunges also encourage your abs to work harder?! This is because in order to maintain your balance you
must draw your belly in and hold strong through your inner core. Such a great exercise! Just watch that front knee, make
sure it doesn't drift forward past your toes and try and use a mirror to make sure you don’t lean forward as you move down.
Demo Pictures
Lunges - Walking
Start Position
Stand tall with your abs locked in, chest lifted, shoulders back and down, long neck, chin in slightly and look straight ahead.
Execution
Take a long step forward keeping your feet HIP WIDTH APART and plant your front foot firmly on the ground. Imagine you are
balancing a book on your head, look straight ahead, long neck, shoulders back and down, chest proud, abs pulled in, hips square.
Your weight is evenly distributed between your front and back leg, and BOTH legs should bend to 90 degrees. Powerfully push off
your back foot to get you back to the start position then repeat with the opposite leg.
For a slightly easier version check out Lunges - static
Mish Tips
Love ‘em love ‘em love ‘em! Find yourself a bit of space and “lunge walk” yourself 10 steps down, turn around and lunge
walk 10 steps back. As always, watch that front knee stays above the ankle and doesn’t drift forward. Stay upright the whole
time and grab some dumbbells if you need to get in shape fast!
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Demo Pictures
Mac Pushups
Start Position
Begin in a regular Pushup position on knees and hands. Place 1 hand slightly wider than shoulder width apart, pointing that elbow
out to the side. Place the other hand directly under your shoulder, keeping your elbow in close beside the body. Lengthen your
torso, draw your abs in, expand the chest and drop your shoulders down away from your ears. Keep your neck long, your chin
tucked in and look directly ahead at the floor. Your toes can be hip width apart or together.
Execution
Keeping the core activated, inhale as you bend your arms and lower your upper body so that your chest is about 10 cm off the
floor. One arm will move out to the side like a regular Pushup. The elbow of the arm in close, should brush past the ribcage as you
lower down (and do the same as you straighten back up). Exhale as you straighten the arms to return to the start position.
Variation
Perform these from your knees if you need to.
See also Tricep Pushups - Toes":81-tricep-pushups-on-toes, "Pushups - Knees":100-pushups-on-knees and "Pushups - Toes
Mish Tips
This is a fantastic multi-tasking exercise because it targets multiple muscle groups - your chest and triceps both take a
serious beating in this one!
It's a great exercise to throw into your workout when you are short on time - no excuses not to train hard here!
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Demo Pictures
Start Position: front view Execution: front view Start Position: side view
Execution: side view
Mishy Makers
Start Position
Start in a Pushup position, either on your knees or your toes, with your hands on the ground slightly wider than shoulder width
apart, pointing your elbows out to the side. Draw your abs in, tuck your tailbone and grip your butt cheeks, lift your chest up
between your hand and drop your shoulders down away from your ears. Keep your chin tucked in and look directly ahead at the
floor.
Execution
Keep your core strong, bend both your arms and lower your upper body into a Pushup position until your chest is about 10 cm off
the floor. Push back up to your start position and squeezing your back muscles, pull 1 hand back to your waist (elbow pointing up
to the sky). Bring that hand back to the floor, bend both your arms and lower your upper body into a Pushup position until your
chest is about 10cm off the floor. Push back up to the start position, pulling the opposite hand back to your shoulder. Bring that
hand back to the floor, bend both your arms and lower your upper body into a Pushup position until your chest is about 10 cm off
the floor. Push back up to the start position. This is 1 rep! The rhythm should feel like "push, pull, push, pull".
Variations
To make things more challenging, add dumbbells to the mix!
You can also add a dumbbell squat press to this exercise. Once you have done your pushup and arm pull on both sides, step or
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jump your feet in to your hands. Perform a dumbbell squat press and then step (or if you are doing Mishy Makers on your toes,
jump your feet!) back into the Mishy Makers start position. OH.MY.GOD.THIS.HURTS.
Mish Tips
This puppy comes from the same family as Turkish Get Ups and Burpees, it's going to rip your heart out and feed it back to
you piece by piece, yeeeoooww!
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Demo Pictures
Execution 3 Execution 4 Execution 5
Execution 6 - Should be the opposite Finish Position Start Position: Knees

arm to what you did before!
Execution 1 Execution 2 Execution 3
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Execution 4 Execution 5 Execution 6 - Should be the opposite

arm to what you did before!
Finish Position: Knees
Mountain Climbers
Start Position
Hands slightly wider than shoulder width in a Pushup position on toes. Bring one leg forward as close to your hands as possible.
Execution
Spring off your toes and switch legs ensuring you are bringing the opposite leg just as close to your hands. Keep your hands steady
on the ground and look between your hands not forward.
See also Mountain Climbers - Bench
Mish Tips
Talk about a killer! No wonder mountain climbers are so fit! The higher you jump the further/closer your feet will get to
your hands - which is the aim!
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Demo Pictures

Start Position
Hands on either a bench or the back of a park bench, about shoulder width apart. Start with a split stance, brace your core and
keep your neck in neutral.
Execution
Keeping your hands on the bench, jump your legs in a scissor action, so that the opposite leg is at the front. Jump back to start
position.
See also Mountain Climbers
'At Home' Variation
Use the couch, coffee table, a chair or step on your staircase to really get the heart rate pumping!
Mish Tips
These are a baby version of the real thing, being Mountain Climbers on the floor. These can be done super fast, or super
slow. Impact can be lowered by stepping the legs, rather than jumping. The greater the split stance, the harder it is, the
closer together, the easier. You know what I’d rather you be doing!
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Demo Pictures
Neck Stretch
Lift your chest and drop your shoulders down away from your ears. Gently lower your head to 1 side (ear to shoulder) and then the
other. You can use your hand to very gently assist. Repeat on the opposite side.
Mish Tips
You can combine this with your "Shoulder Stretch":shoulder-stretch by cocking your head to the opposite side of the
shoulder you are stretching.
Demo Pictures
Neck Stretch: Left Neck Stretch:

Right
Pec Dec
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Start Position
Sit with your back straight, chest proud and shoulders back and down. Adjust the machine so your elbows are in line with your
chest height and slightly in front of the sides of your body.
Execution
Exhale as your squeeze your arms together, thinking about about your chest muscles (pecs) squeezing together. Inhale as you
open your arms back out. Make sure you stop your arms before your elbows go back behind your body. Keep the entire
movement controlled!
See also Dumbbell Chest Flys":28-dumbbell-flys, "Cable Crossover":16-cable-crossover and "Mid Cable Flys
Mish Tips
Now's your chance to call upon those Jane Fonda memories 'I must, I must, I must increase my bust...'!!!
Keep your chest lifted throughout - if you feel your chest 'cave in' it's a bit too heavy! Try going a touch lighter and really
squeeze your pecs (chest muscles) together.
Demo Pictures
Plank
Start Position
Lay face down on the floor. Place your elbows directly under your shoulders, and avoid hunching them towards your ears.
Lengthen your neck, pull your chin in, and look at hands. Keep your knees hip width apart. Your body should be like a plank of
wood, so keep your hips lower than your shoulders and your abs pulled up.
Execution
Get the feeling of pushing yourself away from the floor to stabilise your shoulders. Draw the belly up and tighten it, keep breathing
steadily and easily, and keep your body in alignment. Tuck your tailbone under very slightly by clenching your butt cheeks together
and tilting your hips slightly forwards.
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Variation - Plank on fitball (knees or toes)
Start Position
Support your upper body on a medium sized fitball. Have your elbows directly under your shoulders and your arms roughly at 90
degrees. Keep your shoulders down away from your ears, lengthen your neck, tuck your chin in and look at your hands which
should be clasped together. Your knees or toes should be hip width apart and your body like a plank of wood, with your hips lower
than your shoulders and your abs pulled up.
Execution
Have the sensation of pushing away from the fitball to stabilize your shoulders and draw your belly up and tighten. Remember -
easy breathing and keep your body in alignment. Tuck your tailbone under very slightly by clenching your butt cheeks together and
tilting your hips slightly forwards.
Ooooh, this hurts. Man, the instability of the ball just has everything within the core firing! Keep breathing and just HANG ON!
Variation - Plank on fitball (knees or toes) with movement
Start Position
Support your upper body on a medium sized fit ball. Have your elbows directly under your shoulders and your arms roughly at
ninety degrees. Keep your shoulders down away from your ears, lengthen your neck, tuck your chin in and look at your hands
which should be clasped together. Your knees or toes should be hip width apart and your body like a plank of wood, with your hips
lower than your shoulders and your abs pulled up. Tuck your tailbone under very slightly by clenching your butt cheeks together
and tilting your hips slightly forwards.
Execution
Push up through your shoulders and lock them in strongly to stabilize yourself, keeping them directly above your elbows. Draw
your belly up and tighten your lower back. Inhale as you slowly roll the fit ball away from you opening the angle between your
upper arms and your torso, then exhale as you drag the ball back to start position. Easy breathing and avoid letting your body sag,
keeping it in alignment.
Pointers: Far out!!! That should not be legal! Who dreams up these exercises??? It’s crazy man, crazy! This one will take a while to
build up to, but it’s always good to have something to aim for.
See also Fancy Planks
Mish Tips
You very quickly find out how much core strength you do or don’t have with this exercise. I use it as a test to see where my
clients are at. This is deep inner core work at its best, and if you want to get your midsection strength up and enjoy the
benefits, then you’d better get cracking on the hover. Work your way up to your toes by giving yourself a set time and
starting on your toes for as long as you can and then finishing the time on your knees. It’s the rock star of ab strength
training! Work up to a minute.
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Demo Pictures
Plank on Knees Plank on Toes
Power Walking
Walking is a waste of time for weight loss until you either start negotiating some pretty serious hills or you pump up the speed to
around 6 or 7 kilometers per hour. 6 to 7 kilometers per hour means that you literally cannot effectively talk because you are
breathing so heavily. Next time you are near a treadmill, try it. Jump on and set the speed at 6 or 7 kilometres per hour and then ask
yourself - do I walk this fast when I am out with my girlfriend on our morning walk? If the answer is a big fat NO, then you might be
having a nice catch up with your mate, but you aren’t shakin’ that butt of yours!
Walking is also the pre-cursor to the REAL calorie burner – jogging. If you think you’re too big to run, check out the Biggest Loser
contestants! We’ve had people well over 150kgs running well within a few short weeks! So start injecting 30 secs of jogging into
the mix. Come on! You’ve run for the bus before haven’t you??? You CAN do it! Work up from there to say a 1 minute jog followed
by a 2 minute walk and so on until you can run your entire course without stopping.
However, if you absolutely cannot run due to a pre-existing injury, then I have the answer! No excuses! If you can walk you can do
this. Get on the treadmill, walk as briskly as you can at say 5 kilometers per hour. Then turn that sucker up to an incline of 15%. Now
your cardiovascular system is working at pretty much the same level as a jog but with virtually no impact. If outdoors, find a mean
looking hill between 100-400m and tackle it head-on!
Mish Tips
Walking is like a ratchet. You can NEVER go backwards. From there improve your jogging time, and then increase the
distance so that you are exercising for the same amount of time but jogging all the way, not walking. NOW you are chewing
calories and getting fitter! Sure, you’ll have some not-so-good days, but do not lose focus, and stay true to the course!
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Demo Pictures
Pushups - Bench Clap

Start Position
Hands slightly wider than shoulder width, step backwards so your body is tilted in a Pushup position with chest over the bench.
Execution
Keeping your chest in line with the bench lower down until your chest touches the bench (don't rest). Exhale as you push up
explosively adding in a clap at the top!
See also Pushups on Bench":99-pushups-on-back-of-bench, "Pushups - Knees":100-pushups-on-knees, "Pushups - Toes":101-

pushups-on-toes, "Pushups - Floor Clap":148-pushups-with-clap-on-floor, "Mac Pushups":151-mac-pushups and "Walking
Pushups
'At Home' Variation
You could use a step or the coffee table for this one although using the couch makes for a softer landing on the way down!
Mish Tips
Pushups with a clap are a great way to spike your heart rate, burn some extra calories AND whilst preventing saggy boobs
(or man boobs!) - what's better than that!
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Demo Pictures
Pushups - Knees
Start Position
Come to your hands and knees, placing your hands slightly wider than shoulder width apart, pointing your elbows out to the side.
Lengthen your torso, and keeping it flat draw your abs in, expand the chest and drop your shoulders down away from your ears.
Keep your neck long with your chin tucked in and look directly ahead at the floor. Your knees can be hip width apart or together.
Execution
Keeping the abs pulled in, bend the arms and lower the upper body so that the chest is about ten centimeters off the floor inhaling
as you go. Exhale as you straighten the arms to return to the start position.
See also Pushups - Toes":101-pushups-on-toes, "Pushups - Floor Clap":148-pushups-with-clap-on-floor, "Walking Pushups":73-

walking-pushups-with-1-hand-elevated and "Mac Pushups
Mish Tips
Everyone always shrugs their shoulders at the bottom of Pushups and can often injure them in the process. A Pushup is one
of THE BEST exercises you will ever do, but you gotta get it right. At the bottom of the movement your hands and elbows
should be plane as your chest. If you have scrunched up your shoulders and you elbows are flapping around your ears then
I will slap you! Oh, and get your arse down too!
This will allow you to get a fuller range of movement. When you progress to your toes, you’ll find it harder to go as deep so
keep working on both your knees and toes until you get strong enough to get the full movement.
TIP: Push ups can be made more comfortable by using purpose made push up handles that rest on the floor. If there aren’t
any of these around, a hexagonal dumbbell will do the job just as well. This will take some pressure off your wrists.
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Demo Pictures
Pushups - Toes
Start Position
Lay on the floor and place your hands slightly wider than shoulder width apart, pointing your elbows out to the side. Lengthen your
torso, draw your abs in, expand the chest and drop your shoulders down away from your ears. Keep your neck long, your chin
tucked in and look directly ahead at the floor. Your toes can be a hip width apart or together. Push up.
Execution
Keeping the core activated, inhale as you bend your arms and lower your upper body so that your chest is about 10cm off the
floor. Exhale as you straighten the arms to return to the start position.
Variation - Pushups on a Bosu Ball® on knees or toes
Start Position
Place your hands on the outside of the inverted Bosu® ball. Place your toes or knees hip or shoulder width so you can stabilise
your balance. Lengthening your torso, draw your abs in, expand your chest and drop your shoulders down away from your ears.
Keep your neck long, your chin tucked in and look down at the Bosu®.
Execution
Keeping the core activated bend the arms and lower the upper body about 10cm from the Bosu ball® inhaling as you go. Exhale as
you straighten the arms to return to the start position.
Pointers: Oh these are tough! 1. Because you are balancing on an unstable surface so your core muscles are working and 2.
Because your hands are in a narrower position on the edge of the Bosu® so your triceps will have to kick in and help out –
OUCH!
Variation - Pushups with feet on bench
Start Position
Place your hands slightly wider than shoulder width apart, pointing your elbows to the side. Lengthen your torso, draw your abs in,
expand your chest and drop your shoulders down away from your ears. Keep your neck long and your tucked chin in. Eyes look
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directly ahead at the floor. Place your feet about hip width apart on a low bench or a higher one if you want more of a challenge.
Execution
Keeping the core switched on bend your arms and inhale as you lower your upper body to around 10cm off the floor. Exhale as
you straighten your arms and return to the start position.
Pointers: All we are doing here is changing the load. These are a little harder and recruit the muscles in your upper chest more. As
with the other Pushups, don’t hunch your shoulders, keep you neck long, chin tucked in and... good luck!
Variation - Pushups with feet on fitball
Start Position
Lay on the fitball and carefully maintaining your balance, roll forwards using your hands to stabilise yourself on the floor until your
feet are on the crest of the ball. Place your hands slightly wider than shoulder width apart, pointing your elbows to side. Lengthen
your torso, draw your abs in, expand your chest and drop your shoulders down away from your ears. Keep your neck long, chin
tucked in and look at the floor directly ahead. Your legs should be hip distance apart or further to help you balance and the tops of
your feet resting on the ball.
Execution
Keeping the core activated, pull your abs firmly and inhale as you bend your arms and lower your upper body to around 10cm from
the floor. Exhale as you straighten the arms to return to the start position.
Pointers: OK now we’re getting serious! These are a lot harder. The ball will make you unstable so you will have to really tighten
your core and stabilise the shoulder joints to maintain your balance. This is a workout! Pay attention to the technique tips above
to look after your shoulders.
See also Pushups - Knees":100-pushups-on-knees, "Pushups - Floor Clap":148-pushups-with-clap-on-floor, "Mac Pushups":151-

mac-pushups and "Walking Pushups
Mish Tips
Pushups rule supreme! And they are a great party trick too! Again, do not “shrug” those shoulders. Keep perfect posture
throughout with your BUM down! There’s a good reason why not many people can do full length Pushups - you have to be
strong! Work your way up to them by doing them on both your knees and toes.
Demo Pictures
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Pushups on Bench
Start Position
Hands slightly wider than shoulder width, step backwards so your body is tilted in a Pushup position with chest over the bench.
Execution
Keeping your chest in line with the bench lower down until your chest touches the bench (don't rest). Exhale as you push up to
start position.
Variation
Push off the bench and spring up to clap your hands together between each Pushup.
See also Pushups - Bench Clap":102-pushups-with-clap-on-bench, "Pushups - Knees":100-pushups-on-knees, "Pushups -

Toes":101-pushups-on-toes, "Pushups - Floor Clap":148-pushups-with-clap-on-floor, "Walking Pushups":73-walking-pushups-
with-1-hand-elevated and "Mac Pushups
'At Home' Variation
The coffee table, couch or step on your staircase will provide a strong base to strengthen your upper body.
Mish Tips
Pushups on the bench are quite easy so I'd like you to progress to the clapping kind sooner rather than later.
Pushups with a clap are a great way to spike your heart rate, burn some extra calories AND whilst preventing saggy boobs
(or man boobs!) - what's better than that!
Demo Pictures
Quadriceps Stretch
Stand up, and curl your leg up behind you and grab it with 1 hand, keep your knees together. Gently pull your foot into your butt.
Stand tall, draw your abs in and pull your shoulders back and down, elevating your chest Think about tucking your tailbone under
to get more of a stretch. If your balance is good, take both hands behind you and hold your foot, and fully expand your chest and
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pull your shoulders back. Repeat on the opposite side.
Mish Tips
The more you push the foot you are holding into your hand, the deeper the stretch will go into your quads.
Demo Pictures
Quadricep Stretch
Rest
Demo Pictures
Reverse Crunch
Start Position
Lie on your back and lift your legs above you, keeping your knees bent at 90 degrees and directly over your hips. Draw your
abdominals down to hollow out the belly, so that your lower back is firm against the floor. Roll your shoulders back and down
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Execution
Exhale as you push your hands into the floor and lift the lower half of your body towards the ceiling, contracting your abdominal
muscles to lift your hips off the floor, then lower carefully to protect your back.
Mish Tips
Try to aim your knees to the roof rather than to your chest. There will be a certain amount of movement forward, but you
want to stay away from “swinging” the legs. Rather, it’s a small, intense squeeze and lift with your deep lower abs (not a butt
clench!). Keep you chin IN and head on the floor.
Demo Pictures
Rowing Machine
Rowing is no longer confined to the outdoor enthusiast. And let me tell you, a good session on a rowing machine will blow the
calories right off of you. And modern indoor rowers have all the calories, strokes per minute and splits bases covered.
What I like about rowers is that they are VERY compound. There’s hardly a muscle in your body that won’t get a workout which is
why they are such good calorie burners. Technique is important though so see if there is a personal trainer in your gym that has
some knowledge of technique or a rowing background to set you straight.
Try for 500m sprints, aim for under three minutes. Under two is AWESOME!
Try for 1000m in under 5 minutes.
Mish Tips
With technique, don't think too hard, let the movement flow.
Always record your best time so you have something to aim for next time!
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Demo Pictures
Start Position Execution 1 Finish Position
Running Sprints
Follow the instructions on your weekly workout plan.
For more running exercises check out these drills..
Stair Runs
Interval Sprint - Outdoors
Mish Tips
Sprints or intervals can range from 8/10 to 10/10. Follow your Exercise Plans for the recommended RPE. If you are
experienced with Sprints you should be pushing 9-10/10, especially on the last few. Pump your arms, keep your elbows
tucked in close to your body. Run Forrest Run!!
Demo Pictures
Sprints
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Scissors Cross - overs

Start Position
Lie on your back and lift your legs above you, keeping your knees bent to 90 degrees and directly over your hips. Draw your
abdominals down to hollow out the belly, so that your lower back is firm against the floor. Roll your shoulders back and down
Execution
Keeping your core engaged, exhale and cross your legs 1 over the other (keeping your knees bent). Be sure not to swing the legs in
an uncontrolled fashion from the knee joints, but rather deliberately criss-cross them, generating the movement from your core.
You should feel the echo of the criss-cross movement in the muscles deep in your belly. Keep your head on the floor and
shoulders relaxed.
Variation
As you get stronger, you can move the knees forward, further away from your waist, to make this exercise more challenging.
Remember as soon as you feel your abs "pop" outward and your lower back arch, you have gone too far.
Try slowly descending and then ascending the legs as you criss-cross them, for an even greater burn!
Mish Tips
Pointing your toes will keep your leg muscles engaged, which helps protect your knees and reduces the tendency to swing
the legs from the knees without engaging your core.
Demo Pictures
Execution 3: knees extended variation Execution 4: knees extended variation
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Seated Row - Machine

Start Position
Begin by sitting down, facing into the machine. Adjust the seat height so that your hands are in line with your chest when you
reach out for the handles. Adjust the distance you have to reach - so you can only just reach the handles.
Choose either the wide grip or the narrow grip. Keep shoulders relaxed and pulled down away from your ears.
Execution
Exhale as you pull the handles back towards the sides of your waist. Your elbows should go back behind your body. Try squeezing
your shoulder blades together to initiate the movement using your back muscles. Inhale as you let your arms straighten out again
and return to the start position.
See also 1 Arm Row":30-dumbbell-rows and "Bent Over Row - Barbell
Mish Tips
Every machine is slightly different, so follow the directions on the side for the correct set up position!
If you feel this one in your biceps or forearms, really try to concentrate on pulling by using your muscles in your upper back
(and relax your arms). It should look like you start the move by doing a 'backwards' shrug!
Demo Pictures
Execution
Start Position
Shoulder Press - Machine

Start Position
Sitting with perfect posture, butt pressed firmly into the back of bench, head in a neutral position.
Execution
Extend your arms completely straight above your head, controlling the weight in both directions. Return as low as you can go
without the plates actually touching. Breathe out on the way up drawing your belly button in to stabilise your core.
Mish Tips
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I am not a huge fan of machine exercises generally, as they don't give your core muscles a chance to do their job. However
the Shoulder Press Machine is great for really isolating your shoulder muscles which can sometimes be hard to really focus
on. Don't be afraid to challenge yourself on this one, but be warned, a little bit of weight goes a very long way!
Demo Pictures
Shoulder Press - Standing

Start Position
Stand tall with your feet in a split stance, holding the dumbbells in line with your ears, fingers facing forwards. Your front knee
should be soft and your front leg should take most of your body weight. Your back heel is lifted and your back leg acts as a prop to
stop you from leaning backwards. Pull your stomach in to feel strong in the core. Lift your chest, roll your shoulders back and pull
your chin in slightly. Eyes look straight ahead. You should feel rock solid.
Execution
Keeping your midsection braced, exhale as you press the dumbbells towards the ceiling (without locking out your elbows), aiming
to finish with them about 10cm apart, slightly forward of the face. Inhale as you carefully lower the dumbbells back to the start
position. Look forward throughout the movement and take care not to arch the back.
See also Shoulder Press - Seated":120-seated-shoulder-press-with-dumbbells and "Barbell Shoulder Press
Mish Tips
It’s really easy to arch your back when you get tired, so brace that core and maintain a strong, neutral spine. If you've had
back trouble in the past, start seated before progressing to standing.
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Demo Pictures
Shoulder Stretch
Take 1 arm across the body at shoulder height and hold it in place above the elbow using the other arm. Gently pull it in towards
you. Try to ‘drop’ your shoulder down and lengthen neck and spine. Repeat on the opposite side.
Mish Tips
Combine your "Neck Stretch":neck-stretch with this Shoulder Stretch, by cocking your head to the opposite side of the
shoulder you are stretching.
Demo Pictures
Execution
Side Crunches
Start Position
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Lying on back, legs folded to 1 side. Upper body stays square.
Execution
Crunch to the middle, ensuring both shoulders come up off the floor as much as possible.
Mish Tips
Try not to let your knees separate. Keep them glued together and glued to the floor as much as you possibly can!
Demo Pictures
Execution 3
Side Lunges
A fun variation of normal Lunges. It hits your leg and butt muscles in a slightly different way and fires up the inner thighs - ooohhh
yeah baby!
Start Position
Stand tall and and take a long step out on a 45 degree angle from your body. Imagine you are balancing a book on your head, eyes
looking straight ahead, long neck, shoulders back and down, chest proud, abs pulled in, hips square. Keep your weight evenly
distributed on both legs, your front knee slightly bent, and lift the heel of your back foot so your weight is on the ball of the foot.
Execution
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Keeping the body tall, bend your front knee into a RIGHT ANGLE - it should remain above the ankle and not shoot forward past it. If
this happens and your front leg bends to an angle less than 90 degrees then you need to lengthen your stride. As you come up,
push up through the front heel to engage your butt and drive yourself back up to your start position. Maintain a long spine with
your shoulders back and abs locked in so you don't swing your body as you do this. Inhale as you step out and drop down, exhale
as you come up and push back.
You can do these with or without dumbbells.
You can perform these as 1 each side or you can really hammer yourself by completing all your reps on 1 side before changing to
the other leg!
See also Lunges - Static if you need an alternative exercise owing to 'dodgy knees'!
Mish Tips
Be careful to keep your front knee pointing in the same direction as your toes as you perform these.
These are a no go if you have dodgy knees
Demo Pictures
Start Position Execution 1 Execution 2 Execution 3
Side Plank
This is a static exercise.
Start Position
Lie on your side, and ‘stack’ your shoulders, hips, knees and feet perpendicular to the floor. Open up your chest, lengthen your
spine, pull your chin in and draw your abs in to narrow your waist. Stabilise yourself on your elbow and hip.
Execution
Inhale, then exhale as you push your hip up off the floor so your body is in a straight line from your knees to your head. Imagine
you are pushing up “out” of your shoulder, which will enable you to draw the shoulders back and down and lengthen your neck.
Extend your other arm straight up to the roof to help you open up your chest. If you’re working from your feet, keep your legs long
and strong. Breathe and hold for 30 secs to a minute.
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Variation
On knees.
To make it easier, you can drop either just the bottom knee, or both knees, onto the ground. Knees should be bent at 90 degrees.
Variation
Extended bottom arm.

Once you have done a lot of these, up the ante by extending the arm on the ground - it tests your balance as well!
See also Side Plank Raise":129-side-plank-raise and "Alternating - Side Plank
Mish Tips
This is an awesome exercise for your core muscles, particularly the ones down the side of your waist. You really need to
push out of the shoulder joint rather than slouching into it. Try not to roll forward or backward through the shoulders or
hips, instead stay nice and square. You will feel the underside of your body really firing up.
Demo Pictures
Start Position Execution - on knees Execution - on toes
Side Plank Raise

This is a variation of the Side Plank and is performed as a series of slow repetitions.
Start Position
Lie on your side, and ‘stack’ your shoulders, hips, knees and feet perpendicular to the floor. Open up your chest, lengthen your
spine, pull your chin in and draw your abs in to narrow your waist. Stabilise yourself on your elbow and hip.
Execution
Inhale, then exhale as you push your hip up towards the ceiling so your body is in a straight line from your toes to your head.
Imagine you are pushing up “out” of your shoulder, which will enable you to draw the shoulders back and down and lengthen your
neck. Extend your other arm straight up to the roof to help you open up your chest. If you’re working from your feet, keep your
legs long and strong. Lower your hips gently back down towards the floor (don't crash down) and repeat the 'lift then lower' for
the number of reps prescribed.
Variation - on knees
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To make it easier, you can drop either just the bottom knee, or both knees, onto the ground. Knee/s should be bent at 90 degrees.
Variation – extended bottom arm
Once you have done a lot of these, up the ante by extending the arm on the ground – It tests your balance as well!
See also Alternating Side Plank
Mish Tips
It's really important your body stays in a straight line for this one. Don't let your bum stick out!
You'll notice 1 side might be harder than the other side. It's usually when your dominant hand is on the bottom.
Demo Pictures
Start Position - on toes Execution - on toes Start Position - on knees
Execution - on knees
Side Taps
A great oblique workout. So there is NO confusion a tap left then tap right equals 1 rep. So if I say 16 reps, it's 16 each side - got
it?!
Start Position
Shoulder blades just off floor, belly button pulled in towards your spine.
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Execution
Keeping your shoulders level (imagine you were balancing something on your chest) slide your hand to the outside of your leg and
tap your ankle. Slide to the other side. Keep your head off the ground until all reps are finished.
Mish Tips
If your neck gets tired, support it with 1 hand (but don't pull on your head with that hand, rather let your head rest against
it).
Demo Pictures
Start Position Execution 1 - tap right Execution 2 - tap left
Single Leg Lift

Start Position
Lie on your back and lift your legs above you keeping your knees bent 90 degrees and directly over your hips. Draw your
Execution
Keeping 1 leg in place, exhale and straighten the other leg away from you until you can no longer keep your abs drawn down. As
soon as you feel your abs “pop” outwards or your lower back start to arch up off the floor you have extended the leg too far. Pull
your leg back to 90 degrees or until you can reset your abs inwards. The stronger you get the further you will be able to extend
your leg away from you. Keep your head on the floor.
Variations
As you get stronger, try turning your palms face upward, this is a small change which has a big impact!
See also Double Leg Lift
Mish Tips
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You gotta train those abs of yours to stay in and NOT bulge or pop out. This is the golden rule that can be applied to every
abdominal exercise you do from start to finish. Besides, that’s how you want them to look all the time isn’t it?!
Demo Pictures
Ski Jumps
A similar jump to Forwards and Backwards Jumps, but side to side – looks kinda like you're a skier.
Start Position
Keep your toes and knees aligned, and knees soft to take the impact. Switch on your abs, lift your chest, and keep your shoulders
back and down. Imagine you are jumping sideways over the line on the ground.
Execution
Start jumping over and back across that line on the ground!
See also Jumps - North and South":40-jumps-forward-and-backward, "Basketball Jumps":11-jumps-basketball and "Jumps - Over
Bench
Mish Tips
Pump your arms to help keep momentum.
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Demo Pictures
Start Position Execution 1 Execution 2 Finish Position
Skipping
Start Position
Find yourself a skipping rope if possible! Start with the rope behind your heels and hands relaxed down by your thighs. If you don't
own a skipping rope, just mimic the movements!
Execution
Double Bounce & Basic Jump:
Swing the rope back, up and over your head, making a big arc. Jump both feet over the rope at the same time, landing lightly with
your weight on the balls of your feet first. If you need to do an extra 'bounce' in between circles that's ok. This is known as the
'double bounce'. Try to build it up so that 1 circle over your body = 1 jump. This is your 'basic jump'.
Variations
You can try coming up with a whole range of variations. Here are a few to get you started. You might be able to get some more
ideas from your kids (or friendly neighbourhood children)! They are sure to have a million and one of them!
Alternating Foot Jump
Skipping 1 leg at a time. This is an easier version for some people.
Double Unders
You can give these a go if you're feeling brave! This is when you get the rope to go over and around twice in 1 jump of the feet!
These do take practice, and it's actually more about flicking the wrists quickly to get the rope to move rapidly, than it is about the
height of your jump.
Criss Cross
This is where you can cross your arms in front of your body (aiming for opposite hand to waist). You can combine these with your
double bounce or your basic jump.
Side to Side
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Start with your 'basic jump' and then begin to move your feet slightly from side to side. This is great for agility and co-ordination
practice! A bit like rubbing your tummy and patting your head at the same time!!!
Mish Tips
This will take some of you back to your childhood days. For others, it might be a first time thing! Just remember, skipping,
like anything, takes patience and practice so stick with it and you'll be training like 'Rocky' in no time!
Demo Pictures
Start Position: Execution: Criss Execution 1: Side Execution 2: Side

Double Bounce & Cross to Side to Side
Basic Jump
Squat
Start Position
Stand tall with your feet shoulder width apart. Your heels should be wider than your hips and your feet slightly angled out, and your
arms by your side. Soften your knees, pull your stomach in to feel “strong” in the core. Lift your chest, roll your shoulders back and
down, lengthen your spine, your neck and pull your chin in slightly. Look straight ahead.
Execution
Imagine you are about to take a seat. Inhale as you bend your legs keeping the centre of your knee lined up with the centre of your
shoe. Lower your hips until your thighs are almost parallel to the floor. At the same time extend your arms forward. At the bottom
of the movement your knees should not be further forward than your toes, chest should be proud, shoulders back and down, abs
in and your back long. Keep your chin pulled in slightly, and fix your eyes on a point on the floor about a metre away. Exhale as you
push through your heels and squeezing your butt return to the starting position without locking out your knees. Keep your back
long, shoulders back, abs pulled in and core strong throughout the movement. Watch your knees in the mirror if you can, keep
them aligned with your toes, avoiding then angling inwards.
Mish Tips
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Girls – if you’re serious about getting into those jeans this season then Squats and all their variations are the exercise for
you. Guys – know this. It is fact. Quads, glutes and hammys are the power pack of your body, strengthen these and your
entire body follows. Squats are my ALL TIME FAVOURITE LEG EXERCISE. You’ll get great legs, a tight butt and you’ll blow off
calories like crazy! When you do them imagine that you are lowering yourself back on to a chair, then tighten everything
below the chest as you stand up – problem area solved!
Demo Pictures
Squat Jumps
Starting Position
Stand with feet shoulder width apart.
Execution
Squat down by sitting your butt back behind you (imagine you are sitting down on a kiddie seat) and swing your arms back as
though to touch the ground with both hands. Switch on your core as you spring up of the ground and swing your arms above
your head like you were about to shoot a basketball.
Mish Tips
This is by far one of the BEST calorie smashes! 10 of these will have you gasping for air like a dori in a dinghy. As you jump,
imagine you were jumping up onto a milk crate.
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Demo Pictures
Start Position - Execution - front Start Position - Execution - side

front view view side view view
Squat Press
Start Position
Feet shoulder width apart, dumbbells by your side, perform a deep Squat (weight in your heels, pushing knees out towards little
toes, keeping your butt squeezed and your abs engaged) ensuring your butt reaches out behind you like you were sitting in a
chair.
Execution
Keep your eyes on the horizon (to keep your body safely aligned), let your weights touch the ground on either side of your feet,
touch the weights on the ground, then press them to the sky at the same time as you stand up.
Mish Tips
Beginners and those with dodgy knees be careful about sinking right down into the full Squat position - be absolutely sure
your knees are lined up over your toes (not collapsing inwards) and if your knees hurt, shorten the range of movement
(weights might not touch the ground).
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Demo Pictures
Steady State Jog

Follow the instructions given in your weekly workout plan.
Mish Tips
This is meant to be at an effort level that you could sustain steadily over time, so it's not 'rip your head off' material! Aim to
be cruising along at between 60 - 70% of your max effort (which should be fairly comfortable, you should be able to talk in
complete sentences without gasping for breath).
Demo Pictures
Step Ups
Start Position
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Stand in front of a low bench or chair. Stand tall with your abs locked in, chest lifted, shoulders back and down. Tuck your chin in
slightly to lengthen your neck and look straight ahead.
Execution
Place your right foot flat on top of the bench. Then push up through the right leg and butt and step the left foot on the bench, then
step back down with the right foot followed by the left. Repeat in the same order. Maintain the start position posture perfectly
throughout.
Variation
Beginners start with Step Ups on a low step to get your balance sorted. Drive through the heel of your front leg on the step and
imagine you're stepping back onto thin ice (I don't wanna feel the earth shake!).
Add dumbbells to make this more of a challenge!
'At Home' Variation
The key for this one is finding something sturdy and that's at a good height to challenge you as you step up. An outside bench, a
sturdy chair or even (dare I say it!) the coffee table or couch. Make sure you're doing this out of sight of the kids!!
Mish Tips
This exercise is one I definitely do all the time! I actually make it harder by making ONE leg do all the work and then swap.
So – step up with your right foot, then step up and tap the bench with your left foot and step it straight back down, then
follow with the right foot which taps the floor and steps up again. It sounds like “up, tap, down, tap” What happens is the
right leg does all the work to get you up there and then it does all the work to lower you down as well! Do 10, 15 or 20 reps
with 1 leg leading and then swap. I also do that with a barbell which messes me up nicely
I recommend not using any weight for a while though, and then when you’re ready, try a backpack first or dumbbells.
Barbells can be a bit scary if you trip!
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Demo Pictures
Start Position Execution 1 Execution 2 Execution 3 Finish Position Start Position -

low step
Execution 1 - low Execution 2 - low Execution 3 - low Finish Position -

step step step low step
Step Ups - Knee Lift

A do-anywhere exercise for strength, coordination and a good workout. You do need a step or seat from about 30cm up to about
50cm high depending on your height - no higher than the bottom of your kneecap and you must be able to have both feet flat.
Make sure the seat is strong and stable!
Start Position
Stand side-on or facing the bench or seat. Put your left foot flat on the bench and raise your right hand to about shoulder height,
keeping the elbow at about 90 degrees. The other arm should also be held also with the elbow at 90 degrees but pulled back -
opposite to the other arm. Make sure you are standing tall - head up, chin parallel to the ground.
Execution
Push off with your right foot bringing your knee up to a horizontal position whilst straightening your left leg. Raise your left arm at
the same time as your right leg pull your right arm back. Maintaining balance when doing this is all part of your strengthening and
coordination practice.
Return to the starting position a little slower. Repeat on each leg the repetitions specified on the program. Try to get a good
rhythm going.
Special thanks to Keith Bateman (Masters Athlete who recently broke 5 distance running world records) for demonstrating, and
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coach Sean Williams for the training tips.
Mish Tips
Keep knee in alignment, so it never deviates from over your foot. When you look down, if it rolls or collapses inwards
(common) or out, slow the movement down and really focus on keep it straight. If you are working with someone else get
them to watch from the front.
Demo Pictures
Sumo Squats
Start Position
In a wide stance turn your toes and knees out slightly. Chest up, shoulders back and down, hands interlaced behind your head,
elbows back and core switched on.
Execution
Lower yourself into a wide Squat, ensuring that your knees track in line with your toes (not beyond them). Make sure your knees
don't cave in on the way down. Exhale as you lift up, engaging your glutes rather than your back.
Variation
If you find your back collapses when you interlace your hands behind your head, put your hands on your hips instead.
See also Sumo Squats - Pulses
Mish Tips
Throw in a little Sumo Squat jump at the end of every set of reps, or every 4th or 5th rep to mix things up a little!
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Demo Pictures
Sumo Squats - pulses

This is an tougher variation of Sumo Squats.
Start Position
In a wide stance turn your toes and knees out slightly. Chest up, shoulders back and down, hands interlaced behind your head,
elbows back and core switched on.
Execution
Lower yourself into a wide Squat, ensuring that your knees track in line with your toes (not beyond them). Make sure your knees
don't cave in on the way down. Exhale as you lift up a little (do not come out of the sumo squat completely), engaging your glutes
rather than your back, and then lower back down.
Variation
If you find your back collapses when you interlace your hands behind your head, put your hands on your hips instead.
See also Sumo Squats
Mish Tips
Imagine you were squatting over a fitball, and as you lower you want to pop the ball and as you rise you want to keep
pressure on the ball.
Don't bounce, rather smoothly lift and lower. Here the trick is to stay low, the lower the better!
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Demo Pictures
Supermans
Start position
Lie on your stomach with your arms and legs extended straight out in front and behind you. Pull your chin in and your abs in.
Execution
Exhale and slowly lift your right arm, your left leg and your chest off the floor simultaneously. You MUST keep looking straight
down with chin pulled in keep your neck neutral and relaxed. Inhale and lower, then repeat on the opposite side.
Variation - Superman with Arm Pull
As above but adding in a pullback with each elbow (as in 2nd 1/2 of my Demo Video)
See also Superman on Fitball
Mish Tips
A lot of people seem to stick their chin out on these ones and then wonder why their necks are getting sore. Tuck your chin
in and lengthen your neck. Take your time and feel how it works not only your core but also your back, butt and the back of
your leg.
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Demo Pictures
Towel Pulls
Start Position
Take a towel and loop it around a fixed pole or tree around shoulder height. Grasp 1 end of the towel in each hand and place your
feet next to the base of the pole whilst leaning back, letting the towel take your bodyweight.
Execution
Brace your abs, lift your chest, tighten your body. Exhale as you pull yourself towards the pole until your hands are by your side.
Get the feeling of tucking your elbows behind you and squeezing your shoulder blades together. Pause, inhale and with control
lower yourself back to the starting position.
See also Towel Pulls - Advanced
'At Home' Variation
If you can't find anything at the right height to loop your towel around, you can do 1 Arm row":30-dumbbell-rows or "Bent Over
Row - Barbell instead using a weighted backpack for resistance!
Mish Tips
No gym? No excuse! This is a great little exercise which requires not much other than some self motivation! You can even
make it harder by putting on a heavy back pack. Really try to keep your chest proud and lifted as you pull yourself in.
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Demo Pictures
Start Position Finish Position
Tricep Dips
Start Position
Place your hands behind you on the edge of a low bench supporting your weight through your arms and shoulders. Lift up through
your chest, let your butt hang (to lengthen your back), and drop your shoulders down away from your ears. Draw your abs in, tuck
your chin in slightly and look straight ahead. Knees bent and feet on the floor.
Execution
Inhale as you lower your body until your upper arms are almost horizontal. Exhale as you drive yourself up to the start position,
contracting the muscles in the back of your arm. Keep your elbows squeezing in toward each other throughout the movement.
See also Tricep Dips - Single Leg":85-tricep-dips-with-1-leg-elevated and "Tricep Dips - Legs Elevated
'At Home' Variation
You can use a sturdy chair for this one!
Mish Tips
The most common mistake here is slouching and letting your shoulders roll over. Keep your chest up!
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Demo Pictures
Tricep Pushdown
Start Position
Face the cable machine, with the cable high and the rope attached, your feet in a split stance. Your front knee should be soft and
your front leg should take most of your body weight. Your back heel is lifted and your back leg acts as a prop to stop you from
leaning backwards. Pull your stomach in to feel strong in the core. Lift your chest, roll your shoulders back and down and tuck your
chin in slightly. Look straight ahead and grip your arms in close by your sides as you grab the ends of the rope firmly.
Execution
Keeping your entire body still, exhale as you push down and straighten your arms as far as you can, locking your elbows out and
holding in the extended position for a few seconds. Keeping your midsection tight, inhale and slowly return to your start position.
Keep your elbows pointing straight down at all times, and keep them locked in to your sides - no chicken wings!
Mish Tips
There is something about the rope that squeezes out that little bit extra in each rep. It’s one of my favourite attachments,
especially for triceps. Don’t cheat by leaning over the rope and rocking your body. Your body should stay perfectly still.
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Demo Pictures

Start Position
Come to all fours and place your hands directly under your shoulders. Lengthen your torso, draw your abs in, expand the chest and
drop your shoulders back and down, away from your ears. Keep your neck long, your chin tucked in and look directly ahead at the
floor. Your knees can be hip width apart or together. The further back you move your knees (behind your hips), the harder this
exercise will be on your triceps.
Execution
Keeping the core activated, inhale as you bend your arms and lower your upper body so that your chest is about 10cm off the
floor. Exhale as you straighten the arms to return to the start position. Ensure your elbows point backwards rather than out to the
side, elbows should brush your ribs.
See also Tricep Pushups - Toes":81-tricep-pushups-on-toes and "Mac Pushups
Mish Tips
Pushups rule supreme! Remember do not “shrug” those shoulders. Keep perfect posture throughout, BUM down and no
chicken wing flared elbows! Once you've mastered these on your knees, crank things up and hit them on your toes.
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Demo Pictures
Tricep Stretch
Take 1 arm up and over behind your head. Using the other arm, hold the elbow and gently assist the stretch by pushing down. Keep
chest lifted and repeat on the opposite side.
Mish Tips
In the nicest possible way - pull your head in! Aim to push your head back against the top arm, so your ears line up over
your shoulders, tuck your chin in slightly and look straight ahead. This keeps your neck in neutral.
Demo Pictures
Tricep Stretch
Triceps - Seated Pushdown

Start Position
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Lay back against an incline bench facing away from the Cable Machine, holding the rope at about chest height in front of you,
locking your elbows by your sides. Keep your shoulders pulled back and down.
Execution
Extend and separate the rope, straightening your elbows as much as you can. Breathe out as you straighten your arms.
Mish Tips
This works the muscles similarly to the Tricep Pushdown with the rope, however there is no chance of body swinging –
AKA cheating! Lock those elbows right out, squeezing every last drop out of your triceps. I love this exercise!
Demo Pictures
Turkish Get-Up
Start Position
Standing with a dumbbell in 1 hand, extended above your head and brace your core.
Execution
The aim is to keep that arm with the dumbbell above your head at all times. Carefully sit down on the ground, then lay completely
flat, except for that poor arm still holding the dumbbell. Sit up, stand up, and return to the start position, still holding the dumbbell
up high. Continue the reps on the same arm, then swap arms without resting. Once all reps are completed for each set, then you
may rest, and boy will you need it!
Mish Tips
The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to
accomplish the task. It burns a shed load of calories and is a very advanced movement. Try it without weights for the first
few times.
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Demo Pictures
Twisting Crunch
Start Position
hands behind your head. Pull your chin in and keep your neck soft and neutral.
Execution
Tighten your abdominals and pull them inwards, then exhale as you lift and twist your shoulder to the opposite knee. Keep your
abs pulled in and inhale as you lower yourself back down to the start position. Either repeat on the same side for five to ten
repetitions or alternate right to left.
See also Twisting Crunch - Fitball
Mish Tips
Be sure to lift both shoulders and elbows off the floor - No Cheating!!
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Demo Pictures
Start Position Execution 1: Position Left Execution 2
Execution 3: Position Right
Twisting Crunch - Fitball

Start Position
Sit on the fitball and roll yourself down until it’s under your lower back and your thighs and torso are parallel with the floor. Draw
your abs inwards, narrowing your waist. Position your hands either outstretched, across your chest or the hardest option, behind
your head. Pull your chin in and keep your neck soft and neutral. If your hands are behind your head, keep your elbows out of sight
and avoid pulling on your head and bending your neck.
Execution
Tighten your abdominals and pull them inwards, then exhale as you raise your body up to an approximately forty five degree angle.
Keep your chin in and look forwards. Keeping your abs pulled in, inhale and lower yourself back down to the start position.
Variations
Lift the opposite leg off the floor to really test your balance!
Twisting crunches on fitball with a medicine Ball: Try it without the twist first. Hold the medicine ball over your chest.
See also Twisting Crunch
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Mish Tips
The main focus with ALL abdominal training is to pull or draw your abs inwards throughout the exercise, during both the up
AND the down movement. I will often put my hand on my stomach as I do the exercise to feel whether I have “let my abs
go”. If you feel yourself pushing your abs out instead of pulling them in, you know you’re doing them wrong! The fitball
simply challenges you to keep yourself stable and in doing so recruits other core muscles. Hold a medicine ball to your
chest or twist your shoulder toward the opposite knees to make it harder.
Demo Pictures
Execution 3 Execution 1 Variation - 1 leg elevated Execution 1 Variation - medicine ball
Upright Row
A great shoulder exercise that actually works your biceps as well! Most shoulder exercises have the assisting muscle group being
your triceps, so this is a great alternative option to throw into a shoulder session.
Start Position
Stand tall with your feet in a parallel stance. Pull your stomach in to feel strong in the core. Lift your chest, roll your shoulders back
and down and tuck your chin in slightly. Eyes look straight ahead. You should feel rock solid.
Execution
Inhale as you raise the bar up to nipple line. Elbows should stay above the bar the whole time. Exhale as you return to the start
position.
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Mish Tips
To smash a few more calories in this exercise, stand on 1 leg only and soften your knee. Do 1/3 of your reps on that leg, 1/3
on the other leg, and the final 1/3 with both feet on the ground.
I like to pause every 4th rep and hold in the top position for 5 secs. Ooohhh gotta love that burn!!
This gives your AWESOME shaped shoulders!
Demo Pictures
Walking Pushups
Start Position
This exercise can be performed either on your knees or on your toes. Place 1 hand on the end of a low bench and the other hand
on the floor. Your hands should be slightly wider than shoulder width. Lift your chest up between your arms, drop your shoulders
down away from your ears and draw your abs in. Keep your chin tucked in, and look at the floor just in front of your fingers.
Execution
Keep your core activated and pulled in, bend your arms and inhale as you lower your upper body to approximately 10cms off the
floor. Exhale as you straighten your arms to return to the start position, then hold your body strong as you swap hands to the other
side and repeat the Pushup action.
Variation
Walking Pushups on Floor.

The same as above but without using a step/bench.
Variation
Walking Pushups with Medicine Ball.

Place 1 hand on a medicine ball, perform 1 rep, then roll it across to your other hand and perform another one, and so on. Great
stuff!
See also Pushups - Knees":100-pushups-on-knees, "Pushups - Toes":101-pushups-on-toes and "Mac Pushups
'At Home' Variation
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You could use the phonebook as a handy substitute for this one- but no phonecalls until after training!!
Mish Tips
By using different heights you are changing the loads and keeping the body working. You can ‘walk’ your body after each
repetition or perform 3 to 5 reps on each side before swapping across. By adding the ‘walking’ component your body has to
recruit stabilising ligaments and tendons and really smashes up core muscles!
Demo Pictures
Execution 3 Execution 4
Wall Slides
A fantastic postural exercise. It may not look like much but boy does it get your mid-upper back and shoulders working!
Start Position
Make sure you are in spinal neutral, head, shoulders and butt against the wall with enough of a gap that you can just squeeze your
hand in behind your low back. Feet are about 25cm away from the wall. Place your arms and wrists (if you can) against the wall.
They must not leave the wall during this exercise.
Execution
Exhale as you slide your hands up the wall, as high as you can, without letting your arms or wrists come off the wall. If you can
touch your hands together at the top you are doing well. Slowly return to start position and repeat.
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Mish Tips
When doing this exercise you should get the burn midway down your back between your shoulder blades, as well as in your
arms.
I expect funny faces to be pulled when doing this exercise!
Demo Pictures
Spine Neutral Start Position Execution
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Stretches & Flexibility

Back Twist Stretch Calf Stretch
Straighten your legs and lengthen out your body, Stand with one foot behind you with a straight
and draw 1 knee into the chest and using the leg, and bend into the front leg. Keep the back
opposite hand gently pull your knee across your leg straight to feel the stretch in the calf muscle.
body, gently twisting your lower back. Extend the After holding for 30 secs, keep the stretch going
other arm out, trying to keep both shoulders on but bring the leg in a little closer and bend the
the floor. Turn your head away from the knee. knee of the calf that’s stretching to take the
Keep breathing and with every exhalation gently stretch further down into the Achilles tendon.
sink deeper into the stretch. Repeat on the Repeat on the opposite side.
opposite side.
Chest Stretch Child's Pose

While standing, clasp hands together behind Roll over on to your hands and knees and slide
your back and lift your chest (be proud of what your hips back on to your feet leaving the arms
you've got!). Stand tall, drop your shoulders extended in front and lower your shoulders into
down and exhale into the stretch. If you can get the pose known in yoga as the “Childs Pose” (not
your arms straight, try raising them a little higher judging by the screaming kids I see!!!). Uncurl
up (towards the sky) without letting your your toes, and lengthen out your arms a little
shoulders collapse forward. further to increase the effect, or place your
hands on a bench or a fitball for a variation.
Another option is to place the palm of your hand
on to a wall or pole, and gently turn yourself See also Lower Back Stretch
away opening up 1 side of your chest. Stand tall,
drop your shoulders down and exhale into the
stretch. Repeat on the opposite side.
Glute Stretch Hamstring Stretch

Bring one leg up into a right angle and leaving Keeping 1 leg bent, gather the other 1 towards
your foot on the floor, cross the other leg over it. you and clasping your hands behind your knee
Use your hand to gently press the knee away to lift it up and point it to the ceiling. Keep it slightly
open the hip. To get more out of the stretch, bent and flex your foot and you should feel the
reach through and lace your fingers together stretch in the “belly” of your hamstring. You can
behind your leg, then gently pull both legs use a towel, wrap it around your leg or shoe and
towards you. You can do this with a towel if you gently pull your leg up towards you. Increase the
are struggling to get your hands behind your leg. stretch effect by straightening the base leg out
If it’s quite easy and you want to increase the until you feel the change. Repeat on the
stretch, lace your hands in front of your shin. opposite side.
Repeat on the opposite side.
Hip Flexor Stretch Inner Thigh Stretch
Exercises
171 of 172
Start Position From all fours, place your hands in front of you
for support and extend your leg out to the side
Half kneeling on the left knee (on a soft surface with your foot pointing forwards. Your weight
or cushion), the front right knee at 90 degrees, should be supported by your bent knee and your
ankle directly under the knee. Don’t let the front hands.
knee roll in or out.
Uncurl your back toes and slowly sit your butt
Execution back coming down onto your elbows.
Manoeuvre yourself around until you feel the
Squeeze the left buttock and stretch the arms stretch running down the inside of your thigh.
overhead. Moves the hips forwards without
overarching the back. Return to all fours, straightening your arms and
stepping the leg back before repeating on the
other side.
Lower Back Stretch Neck Stretch

Lying on the floor, roll your knees up into your Lift your chest and drop your shoulders down
chest and wrap your arms around your legs, use away from your ears. Gently lower your head to 1
a towel to wrap around your legs to gently pull side (ear to shoulder) and then the other. You
them in. can use your hand to very gently assist. Repeat
on the opposite side.
See also Child's Pose
Quadriceps Stretch Shoulder Stretch

Stand up, and curl your leg up behind you and Take 1 arm across the body at shoulder height
grab it with 1 hand, keep your knees together. and hold it in place above the elbow using the
Gently pull your foot into your butt. Stand tall, other arm. Gently pull it in towards you. Try to
draw your abs in and pull your shoulders back ‘drop’ your shoulder down and lengthen neck
and down, elevating your chest Think about and spine. Repeat on the opposite side.
tucking your tailbone under to get more of a
stretch. If your balance is good, take both hands
behind you and hold your foot, and fully expand
your chest and pull your shoulders back. Repeat
on the opposite side.
Tricep Stretch
Take 1 arm up and over behind your head. Using
the other arm, hold the elbow and gently assist
the stretch by pushing down. Keep chest lifted
and repeat on the opposite side.
For a complete description of each exercise or more stretches, visit the Exercise Index.
12wbt
172 of 172
Thank You
I just wanted to say a huge thank you for being involved in my 12
Week Body Transformation, it has been the most amazing journey!
As a team, I found everyone so supportive and encouraging of one

another. The program was made so special by the amazing group
doing it, and that involves you!
Train hard!

12WBT Ebook Round 1 2013 Beginner Regular

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12WBT Ebook Round 1 2013 Beginner Regular

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Round 1, 2013

1 Week eBook 12wbt.com

Congratulations on completing the 12WBT!

To commit to a healthier more active lifestyle, what an incredible commitment to make.

How to use this E-book

Life after 12WBT

Nutrition Plan Outdoors: Saturday 53 Bent Scissor legs 83

Lower Back Stretch 114 Squat Jumps 150

Lunch Eggplant, Capsicum & Ricotta Wrap ሁ  2

Dinner Chicken Noodle Soup  4

Dessert Herbal Tea ሁ  2

Snacks & Drinks Vegetable Based Snack

Lunch Chicken Noodle Soup  4

Dinner Trevally with Cherry Tomatoes, Lemon & Dill  2

Dessert Herbal Tea ሁ  2

Snacks & Drinks Fruit Based Snack

Lunch Vietnamese Chicken Wraps  2

Dinner Beef Stroganoff with Pasta & Beans  2

Dessert Herbal Tea ሁ  2

Snacks & Drinks Dairy Based Snack

Lunch Beef Stroganoff with Pasta & Beans  2

Dinner Salmon Stir-fry with Chinese Broccoli & Ginger  2

Dessert Herbal Tea ሁ  2

Snacks & Drinks Dairy Based Snack

Lunch Rare Roast Beef, Avocado & Cottage Cheese Wrap  2

Dinner Sweet Potato & Roast Capsicum Pizza with Ricotta  2

Dessert Herbal Tea ሁ  2

Snacks & Drinks Vegetable Based Snack

Lunch Leftovers with Salad ሁ  1

Dinner Treat Meal ሁ  1

Dessert Herbal Tea ሁ  2

Snacks & Drinks No Snack

Lunch Roast Cinnamon Pumpkin & Feta Salad ሁ  4

Dinner Meat Pie with Mushy Peas  4

Dessert Herbal Tea ሁ  2

Snacks & Drinks Fruit Based Snack

Eggs 1 Medium Celery Stalk (40g) 4 Teaspoons + 1 Tablespoons

This shopping list serves two people.

Monday Exercise Plan: worksheet

Warm Up Fast Low-steps ሹ 5:00

Double Crunch ሷ 20x

Squat Press ሷ 15x

Burpees - Bench ሷ 10x

Pushups - Knees ሷ 10x

Towel Pulls ሷ 15x

Tricep Dips ሷ 10x

Mountain Climbers - Bench ሷ 20x

Ice Skaters ሷ 10x

Mountain Climbers - Bench ሹ 1:00

Squat Press ሹ 1:00

Do 2 rounds of the following circuit:

Single Leg Lift ሷ 12x

Scissors Cross - overs ሷ 12x

Reverse Crunch ሷ 12x

Stretch Hold each stretch for a count of 30:

Hip Flexor Stretch

Lower Back Stretch

Back Twist Stretch

Tuesday Exercise Plan: worksheet

Warm Up Fast Low-steps ሹ 4:00

Workout Squat ሶ 3x ሷ 12x

Pushups on Bench ሶ 3x ሷ 12x

Step Ups ሶ 2x ሷ 12x