Beach Body Program

Beach Body Program

Exercise

Sets

Reps

Rest

Squats 5 6 60 Seconds
Leg Press (wide stance) 4 8 60 Seconds
Pop Squats s/s Walking Lunges 4 8-10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Ankle taps/crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 5 6 60 Seconds
Assisted Pull-Ups 4 8 60 Seconds
Bench dips s/s Dumbbell Lateral Raises 5 8-10 60 Seconds
Should press (machine) 4 15 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-Knives 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Squat 4 10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Kick Backs 4 30 seconds 60 Seconds
Fire Hydrants 4 30 seconds 60 Seconds
Ankle taps s/s crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 4 10 60 Seconds
Lat Pull Down 4 10 60 Seconds
Tricep push-down s/s face-pulls 4 12 60 Seconds
Barbell curl s/s upright rows 4 12 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-knives 4 45 seconds 60 Seconds
Cardio Based Workout

Cardio Based Workout

Exercise

Rounds

Exercise Time

Rest

Jumping Jacks, Mountain Climbers, Burpees 3 30 Seconds on each exercise 60 Seconds
Box jumps into pushups 3 30 reps 90 Seconds
Treadmill 1 10 minutes moderate intensity followed by intervals of 6x 30second sprints with 15 seconds rest in between 60 Seconds

Exercise

Sets

Reps/

Rounds

Rest

Box jumps into pushups 3 30 60 Seconds

Rowing Circuit – 20 seconds high intensity sprint, followed by 30 seconds of moderate intensity

5 3 60 Seconds

Exercise

Rounds

Rest

20 Kettle bell swings, 20 steps ups each leg, 1 min plank

3 60 Seconds

20 Kettle bell swings, 30 burpies, 1 minute row, 1 min plank

3 60 Seconds

Finish with 15 minutes moderate intensity run on treadmill

1
Push Pull Legs Program

Push Pull Legs Program

Exercise

Sets

Reps

Rest

Bench Press 5 5 60 Seconds
Incline Dumbbell Press 4 8 60 Seconds
Pec Dec 4 8 60 Seconds
Overhead Tricep Extension 3 8 60 Seconds
Tricep Pushdown 3 10 60 Seconds

Exercise

Sets

Reps

Rest

Incline Dumbbell Press 3 8 60 Seconds
Leg Press 3 8 60 Seconds
Wide Grip Lat Pull Down 3 8 60 Seconds
Leg Extensions 3 10 60 Seconds
Lying Hamstring Curl 3 10 60 Seconds
Dumbbell Lateral Raise 3 8 60 Seconds
Standing Calf Raise 3 12 60 Seconds
Sit Ups 3 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Squat 5 5 60 Seconds
Overhead Press 5 5 60 Seconds
Leg Extension 4 8 60 Seconds
Lying Leg Curl 4 8 60 Seconds
Seated Calf Raise 4 8 60 Seconds
Fat Loss Program

Fat Loss Program

Exercise

Sets

Reps

Rest

Dumbbell Press 3 8 60 Seconds
Barbell Squat 4 8 60 Seconds
Pec Dec 4 8 60 Seconds
Bent Over Barbell Row 3 8 60 Seconds
Dumbbell Should Press 3 10 60 Seconds
Barbell Curls 2 12 60 Seconds
Tricep Press Down 2 12 60 Seconds
Russian Twists 3 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Incline Dumbbell Press 3 8 60 Seconds
Leg Press 3 8 60 Seconds
Wide Grip Lat Pull Down 3 8 60 Seconds
Leg Extensions 3 10 60 Seconds
Lying Hamstring Curl 3 10 60 Seconds
Dumbbell Lateral Raise 3 8 60 Seconds
Standing Calf Raise 3 12 60 Seconds
Sit Ups 3 45 seconds 60 Seconds
Peanut Butter And Chocolate Protein Bars

Peanut Butter And Chocolate Protein Bars

437

Calories per serve

Protien

Carbs

Fat

INGREDIENTS

For the bar:

  •  ½ c Prana ON plant protein (any flavor)
  • ¼ c natural peanut butter ( 100% peanuts)
  • ¼ c oat flour
  • ½ c any nut/rice/oat milk alternative
  • 1 tsp agave syrup
  • ¼ cup dark chocolate chips
  • ¼ crushed nuts or dried fruit

For the coating: 

  • ½ c dark chocolate chips
  • 1tsp coconut oil

INSTRUCTIONS

  1. Combine the protein powder and oat flour together in a mixing bowl
  2. In a food processor, combine the peanut butter, agave syrup and milk alternative until creamy
  3. Add half the mixture from the food processor to the dry ingredients and mix until combined
  4. Add the remainder – if the consistency is still too dry, add more alternative milk, a tablespoon at a time
  5. Fold in the dark chocolate chips and nuts
  6. Press the mixture into a shallow pan, cover in baking paper and freeze for 2 hours
  7. 15 min before taking the pan out of the freezer, melt the coconut oil and stir in the chocolate chips until it is combined in a glossy liquid
  8. When it has been two hours, take the pan out of the freezer and cut into bars or squares
  9. Either drizzle the chocolate mixture over the bars or dip the top into the mixture, then return to the refrigerator for 15 minutes or until the chocolate has set
  10. You are now ready to serve!

Tempeh Stir Fry

Tempeh Stir Fry

505

Calories per serve

Protien

Carbs

Fat

INGREDIENTS

  

  • 1 block of tempeh cut into 2cm cubes
  • 1 capsicum sliced
  • 1 red onion sliced
  • 2 clove of garlic diced
  • 1 chili thinly sliced with seeds removed
  • 1 bunch of coriander
  • 2 bunches of bok choy separated and washed
  • 1c cooked Black bean noodles
  • ½ tbs coconut oil
  • 1tbs liquid amino

INSTRUCTIONS

  

  1. Prepare all the ingredients (cook the noodles as per packet instructions)
  2. Heat up a wok pan to medium heat and add the coconut oil
  3. Add the garlic and fry until it becomes fragrant
  4. Add in the tempeh and cook until the garlic coats each piece
  5. Add in all the other vegetables (except the chili) and toss around until they are all partially cooked
  6. Add the cooked black bean noodles and toss until noodle and vegetables are evenly distributed
  7. Add the liquid aminos and toss till evenly distributed
  8. When serving the dish, add the chilli and coriander to garnish
Should I Supplement Creatine?

Should I Supplement Creatine?

What is creatine?

 

Before you decide to supplement creatine you should first know exactly what it is.

Creatine is a naturally occurring compound made up of amino acids. Our body uses creatine to create energy within our cells which is why it’s so important for sports performance. Creatine is stored within the muscle cells and there are two ways in which our body attains the creatine it needs:

  • We can create some creatine ourselves to replenish our muscles when they are depleted.
  • Creatine is found in foods such as meat and fish.

  

How does creatine help my performance?

 

Because creatine is used in energy production in the muscles it is very beneficial for sports such as weightlifting and bodybuilding. When the energy stored in the muscles (ATP) is depleted, creatine is used to replenish the ATP quickly and efficiently meaning your next set will be far more effective. It also means the time in between sets will be reduced because the ATP can be replenished faster.

Because there is more energy available in the muscles results in more reps which is extremely important for bodybuilding and muscular development.

Creatine also increases water retention in the muscles themselves. Because water is retained in the muscles it gives you a bigger/fuller look without making you look bloated so for anyone who wants bigger looking muscles creatine is an important tool.

 

Why do I need to supplement creatine?

Although your body does create some creatine and you can also find it in certain foods, for sports performance you simply don’t create enough on your own to see any major difference in results. Secondly, during the cooking process much of the creatine in food is destroyed leaving supplementation as a great option.

To see an increase in performance you should be taking 3-5grams per day while the average person only creates 1-2 grams so supplementation is an easy way to make up the difference.

So if you’re wondering if you should add creatine into your diet remember that it does have a positive effect on muscular size and strength and is a cheap and easy supplement to take.

Starting Strength Based Program

Starting Strength Based Program

Week A

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 5 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 5 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Week B

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 1 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds
Microwave Cake

Microwave Cake

165

Calories per serve

Protien

Carbs

Fat

INGREDIENTS

  • 1scoop of vegan protein
  • ½ teaspoon pf baking powder
  • ¼ c almond milk
  • 1 serve of natural nut butter

INSTRUCTIONS

  1. Combine the dry ingredients in a microwave friendly mug ( large sized) so that the baking powder is evenly distributed
  2. Add the almond milk until the consistency is like cake batter
  3. Microwave on high for 90 seconds
  4. Remove, let it cool down and top with peanut butter

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