Week 1 Physical Fitness

COACH’S TIP
Train with intensity and focus especially when working out at home or with minimal equipment. As we don’t have much external load to work with like we do in a gym setting where there’s bars and dumbbells, most of the benefit (both physically and mentally) will come from pushing yourself as hard as you can during the workout!

Complete 1 Round of the following circuit:
1. Camel Cat stretch x 20

2. Shoulder Rotations x 20 (use a towel or broomstick)

3. Hamstring to Hip Flexor Stretch x 10 in each position, on each side

4. Lying Hip Rock x 20

5. Glute Bridge x 20

6. Jogging on the spot OR up and back over a short distance (if possible) x 60s

Complete 4-5 Rounds of the following circuit:
1. Push Up x 10 (can be done on knees if needed)

2. Weighted OR Bodyweight Alternating Lunge x 10 each side

3. Weighted OR Bodyweight Jackknife x 15

4. Goblet OR Bodyweight Squat x 15

5. Burpee x 10

6. Plank x 60s (can be done on knees if needed)

Ingredients:
– 500g salmon (skinless)
– Capers
– Sun dried tomato strips in olive oil
– Parsley
– 1 Lemon
– Broccolini
– Spinach
– 1 x 500g Packet of pasta (can be done with any type but shells work best)
– Chilli flakes (optional)

Method:
– Cook salmon on medium heat in a pan until cooked through.
– Once cooked, set aside and separate into thin chunks with a fork
– Bring pot of water to boiling point and cook pasta as instructed
– Whilst pasta is cooking wipe pan out with paper towel and put back on to medium heat
– Add half a jar of sundried tomatoes and the olive oil that the tomatoes marinade in
– Add 4 tablespoons of capers, chopped broccolini and parsley. Cook for approx 3-5 minutes
– Add salmon, chilli flakes and lemon juice and stir through
– Drain the pasta once cooked and add to mixture in pan with spinach
– Stir to combine until spinach is wilted (can add a little more olive oil at this point if needed)
– Add fresh parsley and Parmesan to serve!

Serves 2-4 people depending on serving size!