BIKINI BOOTY SHRED Guide @movewithus #BBSCHALLENGE 3 TEAMS. 6 WEEKS. OVER 100,000 TRANSFORMATIONS! Are you ready for the Challenge that is guaranteed to change your life? Our Bikini, Booty, Shred Challenge is our most-popular Challenge EVER, successfully allowing thousands of ladies worldwide to transform in just 6 weeks. No matter your goal, we have an option for you. We’ve created this eBook to share all there is to know, and give you an opportunity to see exactly what we have in store. Whether you choose to complete this Challenge with us or not, we hope this Guide will add value to your journey in one way or another. Scroll down to get the lowdown on each Team, our brand new BBS Quiz and be the first to see what new and delicious goods are coming to the MWU App exclusively for this Challenge. Team MWU xx Sculpt lean legs and grow your dream glutes with Team Booty Build and sculpt the booty — and body — of your dreams with intense workouts focusing on dedicated muscle-specific splits and weighted HIIT sessions. Shred fat fast and achieve a full-body transformation with Team Shred Burn your body fat like never before with circuit-style sessions, weighted training and cardio workouts all focused on getting you moving and toning your figure. SHRED BOOTY Challenge yourself to push and sweat through strength training, stability work and HIIT circuits to shape a toned, hourglass physique. BIKINI Create your ultimate bikini body with Team Bikini ROUNDS MADE FOR EVERY FITNESS LEVEL ROUND 1 ROUND 2 Perfect for beginner/ intermediate ladies who are completing a Challenge with us for the first time A great intermediate level for more experienced trainers or ladies who have completed a MWU Challenge before ROUND 3 ROUND 4 Perfect for expert trainers looking to take it up a level for a serious challenge! Our round 4 options are for advanced trainers or ladies who have made it through Round 3. It’s no surprise Team Bikini is our most popular Team — with workouts designed to sculpt and define your body, Team Bikini is the 6 week journey that’s renowned for giving women everywhere a toned, hourglass figure. When it comes to sculpting a strong bikini body, we’re taken things to a whole new level with our brand new Bikini 4.0 round! Pioneered by MWU Coach and body sculpting master, Rachel Dillon, Bikini 4.0 is a round that’s perfect for trainers looking to take on a serious sculpting challenge. Sound too good to be true? Let’s take a look at what kind of training splits to expect, and a few mind-blowing transformations from incredible Team Bikini ladies! BIKINI BIKINI BIKINI ARE YOU READY TO CREATE YOUR ULTIMATE BIKINI BODY? BIKINI BIKINI BIKINI TEAM BIKINI TRAINING SPLITS Choose from FOUR rounds that’ll challenge you, motivate you and sculpt you into the Bikini Queen you are! ROUND 1 ROUND 2 Monday: Lower Body Weighted Monday: Lower Body Weighted Tuesday: Upper Body Weighted Tuesday: HITT Cardio + Wednesday: HIIT Cardio Upper Body Sculpting & Lower Body Sculpting Wednesday: Lower Body Weighted Thursday: Core Strength & Stability Thursday: LISS Cardio + Friday: Full Body Weighted Core Strength & Stability Saturday: Lower Body Sculpting Friday: Lower Body Sculpting Sunday: Rest & Recovery Saturday: Upper Body Weighted Sunday: Rest & Recovery ROUND 3 ROUND 4 Monday: Glutes Weighted Monday: Glutes Weighted Tuesday: Full Body HIIT Circuit Tuesday: Shoulders & Back Wednesday: Shoulders & Weighted + Core Circuit Triceps Weighted Wednesday: Full Body Circuit Thursday: Full Body Sculpting + LISS Cardio Friday: LISS Cardio + Thursday: Glutes Weighted Core Strength & Stability Friday: Full Body Mobility + Core Circuit Saturday: Quads & Saturday: Quads & Hamstrings Hamstrings Weighted Weighted Sunday: Rest & Recovery Sunday: Rest & Recovery BIKINI BIKINI BIKINI Here’s to our Bikini Queens and all their hard work! Marissa Bikini Round 1 Goal: Both “This was so difficult for me to complete as a night shift nurse, but I’m so grateful for this Challenge! It drove me into the direction that I’ve always wanted my body to look like. But even more so, it has changed my whole outlook on diet and exercise; and I couldn’t be more thankful for Rachel and her team. Can’t wait to push myself even more!” CALORIES: 1800 | PROTEIN: 140G | FAT: 55G | CARBS: 187G Anna Bikini Round 2 Goal: Lose Body Fat “I suffer from PCOS. It has been quite a journey for me trying to lose weight. I’ve literally tried everything in the book. Nutritionist, trainer, etc. I feel like I’m always on a diet with limited results. I did some research on the Facebook Forum and read that so many women with my syndrome have had great success with this Program. So I decided to give it a try. I was absolutely not expecting the results I’ve achieved. The support and community I’ve found through this Program has been so motivating and absolutely incredible! So excited to see what the next Challenge has to offer me! Thank you for the incredible experience!” CALORIES: 1700 | PROTEIN: 152G | FAT: 66G | CARBS: 125G BIKINI BIKINI BIKINI TRANSFORMATIONS Here’s to our Bikini Queens and all their hard work! Kate Bikini Round 2 Goal: Both “I really enjoyed the Bikini Challenge! It was right up my alley in terms of training and the flexible dieting made it doable for me. I actually ate more than I ate before and got great results! I’m super excited & will continue to work out with MWU!” CALORIES: 2000 | PROTEIN: 125G | FAT: 55G | CARBS: 252G BIKINI BIKINI BIKINI TRANSFORMATIONS BOOT BO OTY Y BOOTY BOOTY LET’S MAKE THAT DREAM BOOTY A REALITY! Team Booty is all about, you guessed it, building a peach to die for! But really, it’s so much more than that. With sculpting sessions, plyometric movements and muscle-focused training, you’ll be targeting specific areas and gaining lean muscle that’ll have not only your glutes, but your legs looking toned and strong. Looking to grow your booty but don’t want to neglect every other area? Don’t expect your training split to be all glutes — while you’ll be hitting those squats and hip thrusts hard, we balance things out with low-intensity cardio and upper body sculpting for total-body results that speak for themselves. With three rounds of training to choose from, it starts off intense and only gets more challenging! After all, a booty wasn’t built in a day — but it can be in 6 weeks. Want to see for yourself? Get a sneak peek at each rounds’ training splits and a few of our jaw-dropping transformations from Queens that took on Team Booty! BOOTY BOOTY BOOTY TEAM BOOTY TRAINING SPLITS Ready to squat your way to a peachier you? Choose from three rounds focused on building the best you ever! ROUND 1 ROUND 2 Monday: Glutes Weighted Monday: Glutes Weighted Tuesday: Lower Body Sculpting Tuesday: HIIT or LISS Cardio Wednesday: Upper Body Wednesday: Upper Body Weighted & Core Weighted & Core Thursday: Glutes & Quads Weighted Thursday: Glutes & Friday: Upper Body Sculpting Hamstrings Weighted Saturday: Glutes & Friday: Upper Body Weighted Hamstrings Weighted Saturday: Glutes Weighted Sunday: Rest & Recovery Sunday: Rest & Recovery ROUND 3 Monday: Glutes Weighted Tuesday: LISS Cardio & Core Wednesday: Upper Body Weighted Thursday: Glutes & Quads Weighted Friday: Full Body Circuit & Core Saturday: Glutes & Hamstrings Weighted Sunday: Rest & Recovery BOOTY BOOTY BOOTY OOTY BOOTY BOOT TRANSFORMATIONS Let’s hear it for our insane Booty Queens! India Booty Round 2 Goal: Both “I am so impressed and surprised with my Challenge results! Not only the physical changes, but the incredible improvements with my posture, strength and fitness! Absolutely loved it. This Challenge has been amazing and the perfect level (was achievable but just enough of a challenge to push me!) The App is easy to use and follow! Can’t wait for the next one” CALORIES: 1750 | PROTEIN: 140G | FAT: 50G | CARBS: 185G Josephine Bikini Round 2 Goal: Both “This was my first Challenge and I LOVED it. You’ve gained a forever participant! I’m so impressed with the App, the workouts, the meal guides, the community... everything! I cannot wait to see what happens in 3 months, 6 months, a year. I’m so glad that I came across a YouTube video of @makeupshayla talking about it! Something told me to give it a try & I’m so happy I did!” CALORIES: 1500 | PROTEIN: 130G | FAT: 60G | CARBS: 110G OOTY BOOTY BOOT TRANSFORMATIONS Let’s hear it for our insane Booty Queens! Amy Booty Round 1 Goal: Both “Signing up was the best thing I ever did for myself! The happiness and confidence that this Challenge has given me are truly reflected in my face, but there is so much more than what is listed in the Challenge description! Rachel has done something incredibly special by building a community of women who genuinely build each other up. It’s amazing what being part of something like that does for the soul. Not to mention the money I saved over the last 6 weeks (turns out those mid-week trips for snacks really added up), and most surprisingly, when a stranger commented on how beautiful my skin is, something I have always been self-conscious of and definitely something I had never heard before! Overall, I am happier, more confident, more bubbly, and ready to kick butt!” CALORIES: 1750 | PROTEIN: 140G | FAT: 50G | CARBS: 185G Team Shred is here to push you to achieve the full-body transformation you’ve been dreaming of, with thousands of like-minded ladies by your side. Team Shred isn’t just your typical approach to body fat loss — you won’t be sweating through painful HIIT workouts every single day here. Instead, we’ve balanced full-body circuits with dedicated weighted sessions to shape and tone your body and build a strong foundation for lean muscle. With three rounds increasing in intensity, this is the Team for all women looking to take on the ultimate total-body Challenge. Just take a look at the training splits for each round, and some of the incredible transformations from our Team Shred ladies to see the proof for yourself! SHRED SHRED SHRED SHRED FAT FAST AND ACHIEVE A FULL BODY TRANSFORMATION SHRED SHRED SHRED TEAM SHRED TRAINING SPLITS Rounds for every single level of experience, all guaranteed to change your life forever! ROUND 1 ROUND 2 Monday: Glutes Weighted Monday: Lower Body Weighted Tuesday: Full Body Circuit Tuesday: LISS Cardio & Core Wednesday: Upper Body Weighted Wednesday: Upper Body Weighted Thursday: Lower Body Weighted Thursday: Full Body Circuit & Core Friday: Full Body Circuit Friday: Glutes Weighted Saturday: LISS Cardio & Core Saturday: Upper Body Circuit Sunday: Rest & Recovery Sunday: Rest & Recovery ROUND 3 Monday: Glutes Weighted Tuesday: Upper Body Circuit & Core Wednesday: HIIT Cardio & Full Body Sculpting Thursday: Full Body Circuit Friday: Lower Body Circuit Saturday: LISS Cardio & Core Sunday: Rest & Recovery SHRED SHRED SHRED SHRED SHRED SHRED TRANSFORMATIONS Say hello to our Team Shred sisters and their jaw-dropping results! Carla Shred Round 1 Goal: Lose Body Fat “The workouts were my absolute favorite part! They never got boring and each day I could feel myself getting better and stronger. The food was great too and my personal faves are a close tie between the Protein Pancakes and the Garlic Chilli Pasta. The Challenge was also so good for my mental health! Thank you team - you’ve changed my life for the better!” CALORIES: 1500 | PROTEIN: 130G | FAT: 61G | CARBS: 110G Ruby Shred Round 1 Goal: Both “It is a huge challenge but if I could do it, honestly anyone can. I’ve always been that person who was too scared to go to the gym, really unmotivated and making excuses like ‘I’m too busy’, ‘I’m too tired’ or ‘I don’t know how to’. I was really unsure if this Challenge was going to work for me. But oh boy was I wrong! self-conscious about my body because I know I can do it. I know that my body has the ability to get fit and feel amazing! I still have a long way to go with my workouts and hitting my macros, but after these 6 weeks, it’s clear to me that it’s not going to be hard! THANK YOU!!!” This Challenge has seriously changed my life. I feel so much better about myself and I’m no longer CALORIES: 1500 | PROTEIN: 130G | FAT: 60G | CARBS: 110G SHRED SHRED SHRED TRANSFORMATIONS Say hello to our Team Shred sisters and their jaw-dropping results! Nondu Shred Round 1 Goal: Lose Body Fat “Starting the 6-Week Challenge was super difficult for me because I had injured my ankle a few months before, and could barely walk on the treadmill. I had lost all motivation and I was in a low place, because I had found comfort in food and gained lots of weight. I genuinely didn’t think I would be able to see any results, let alone make it to the ‘finish’. find a balance where I still get to enjoy the things I like without feeling bad. The mindfulness feature was my favourite part because I was forced to look at myself, my goals, and my ambitions in a positive way. Through changing my mindset and how I approach health and exercise, I found myself looking forward to my daily sweat sessions and meal prep days. I knew that nutrition would be the most difficult part of the Challenge because I loooove ice cream and treats. But the MWU App, and macro breakdown, made it much easier to manage, and In a nutshell, I’m so grateful to MWU and the community of strong and beautiful women who lift each other up on this platform. Thank you to Rachel, and the whole MWU squad!” CALORIES: 1750 | PROTEIN: 140G | FAT: 50G | CARBS: 185G E M EN M E NT E TIIO W W O D D N I N I E Z DD IIZES S?? R R PP You heard that right, sis! BBS is a Challenge, and a Move With Us Challenge means winners and increeeeedible prizes! This time around we’re giving away prizes to THREE hardworking Queens who transformed their lives. 1ST PRIZE $5,000 2ND PRIZE $3,500 3RD PRIZE $1,500 Take a look at some of our incredible Challenge winners from the past and what they’ve achieved! WINNER WINNER WINNER Kyra Booty Round 2 Falon Shred Round 1 Mesepa Shred Round 1 Olivia Shred Round 1 Not sure which team to choose? Take the quiz & find your team Not sure which Team is your best fit? We’ve got you! With our BBS Quiz, you’re just a few questions away from knowing which team will get you exactly where you need to go. TAKE THE QUIZ GET CHALLENGE READY WITH 2 WEEKS OF BBS WORKOUTS! Ready to kick off BBS with the ultimate mini-Challenge? We’re giving you one week of gym works and one week of home workouts from EVERY BBS Team, including a sneak peek at one of our brutal workouts straight from the brand-new Bikini 4.0 Round! Up for the Challenge? Share yourself smashing our mini-Challenge sessions on social and our Forum for a chance to win free entry to the Team of your choice! GYM WORKOUTS MONDAY: TEAM BOOTY - ROUND 3 ACTIVATION CIRCUIT 30 seconds on, 10 seconds transition time to move between exercises. 30 seconds rest after each round. SET ROUNDS REPS REST EXERCISE A1 2 30 10 BANDED WALKING LUNGES A2 2 30 10 BANDED SQUAT PULSES A3 2 30 10 BANDED ABDUCTORS View video demonstrations here. GLUTES WEIGHTED Move quickly between each exercise (A1, A2 etc.) and have no longer than 10 seconds rest between exercises. No longer than 60 seconds rest between sets. *Note! For B1-B3 You’ll complete all exercises on your left leg and then repeat the same on your right leg. Overall, you’ll complete 3 sets on each leg. View video demonstrations here. SET ROUNDS REPS REST EXERCISE TEMPO A1 3 8 10 CABLE KICKBACKS (EACH LEG) 3110 A2 3 10 10 BARBELL SPLIT SQUATS (EACH LEG) 2011 B1 6 20 10 BANDED LYING LATERAL RAISES 2011 B2 6 20 10 BANDED LYING LATERAL RAISE PULSES B3 6 20 10 BANDED CLAMS 2011 C1 3 8 10 SMITH MACHINE KICK UPS (EACH LEG) 2011 C2 3 10 10 MED BALL SINGLE LEG THRUSTS (EACH LEG) 2011 FINISHER The goal is maximum effort for 60 seconds. SET ROUNDS REPS A1 1 60 REST EXERCISE BARBELL HIP THRUSTS View video demonstrations here. TUESDAY: TEAM SHRED - ROUND 2 LISS CARDIO 60 Minutes of LISS Cardio of choice CORE CIRCUIT 30 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each set. SET ROUNDS REPS REST EXERCISE A1 4 30 10 PLANK A2 4 30 10 MOUNTAIN CLIMBERS A3 4 30 10 SIDE PLANK (EACH SIDE) A4 4 30 10 VACUUMS View video demonstrations here. WEDNESDAY: TEAM BIKINI - ROUND 4 CARDIO WARM UP Perform 5 minutes of steady state cardio to warm up. FULL BODY CIRCUIT You have 30 minutes to complete as many rounds of the circuit as possible. As a guide aim for no more than 60 seconds rest between each round. SET REPS REST EXERCISE A1 10 10 MED BALL SLAM BURPEES A2 10 10 MED BALL SQUAT TO PRESS A3 10 10 MED BALL OVERHEAD ALTERNATING SIDE LUNGES A4 10 10 KETTLEBELL SWINGS A5 10 10 ANCHORED SIT UPS 1 1/4 LISS CARDIO (OPTIONAL) 30 Minutes of LISS Cardio of choice View video demonstrations here. THURSDAY: TEAM BOOTY - ROUND 2 ACTIVATION CIRCUIT 30 seconds on, 10 seconds transition time to move between exercises. 30 seconds rest after each round. SET ROUNDS TIME REST EXERCISE A1 2 30 10 HIP HINGES A2 2 30 10 WALKING LUNGES View video demonstrations here. FOCUS: GLUTES & HAMSTRINGS Move quickly between each exercise (A1) (B1, B2, B3 etc.) and have no longer than 10 seconds rest between exercises. No longer than 90 seconds rest between sets. View video demonstrations here. SET ROUNDS REPS REST EXERCISE TEMPO A1 4 8 10 BARBELL SUMO DEADLIFTS 3020 B1 3 10 10 LYING HAMSTRING CURLS 2120 B2 3 15 10 PLATE LYING LATERAL LEG RAISES 1110 C1 3 12 10 HAMSTRING EXTENSIONS 2120 C2 3 12 10 DUMBBELL ELEVATED SINGLE LEG GLUTE BRIDGES 1110 D1 3 DS 8, 12 10 BANDED DUMBBELL GLUTE BRIDGES 2120 FINISHER: 30 seconds on, 40 seconds rest after each round. SET ROUNDS REPS REST EXERCISE A1 2 30 10 EXERCISE BALL HAMSTRING PULSES View video demonstrations here. FRIDAY: TEAM SHRED - ROUND 1 ACTIVATION CIRCUIT Complete a 5-minute Steady State Incline Walk as your warm-up. FULL BODY CIRCUIT 40 seconds on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. SET ROUND TIME REST EXERCISE A1 3 40 10 DUMBBELL SUMO DEADLIFTS A2 3 40 10 BOX JUMPS A3 3 40 10 DUMBBELL BENT OVER ROWS A4 3 40 10 DUMBBELL JUMP SQUATS A5 3 40 10 DUMBBELL SNATCHES (EACH ARM) A6 3 40 10 DUMBBELL WALKING LUNGES A7 3 40 10 PUSH UPS A8 3 40 10 MOUNTAIN CLIMBERS View video demonstrations here. SATURDAY: TEAM BIKINI - ROUND 1 LOWER BODY SCULPTING 30 seconds on, 10 seconds transition time to move between exercises. View video 90 seconds rest after each set. demonstrations SET ROUND TIME REST EXERCISE A1 3 30 10 BANDED POP SQUATS A2 3 30 10 BANDED SQUAT KICKS A3 3 30 10 BANDED JUMP SQUATS A4 3 30 10 BANDED SQUAT HOLD A5 3 30 10 BANDED WALKING LUNGES A6 3 30 10 BANDED LATERAL WALKS A7 3 30 10 BANDED HIP THRUSTS A8 3 30 10 BANDED HIP THRUST PULSES here. HOME WORKOUTS MONDAY: TEAM BOOTY - ROUND 3 ACTIVATION CIRCUIT 30 seconds on, 10 seconds transition time to move between exercises. 30 seconds rest after each round. SET ROUNDS REPS REST EXERCISE A1 2 30 10 BANDED HIP THRUSTS A2 2 30 10 BANDED HIP THRUST FLYES A3 2 30 10 BANDED KICKBACKS (EACH LEG) View video demonstrations here. GLUTES WEIGHTED Move quickly between each exercise (A1, A2, A3, A4 etc.) and have no longer than 10 seconds rest between exercises. No longer than 120 seconds rest between sets. View video demonstrations here. SET ROUNDS REPS REST EXERCISE TEMPO A1 4 10 10 DUMBBELL HIP THRUSTS 1 1/4 3110 A2 4 20 10 DUMBBELL HIP THRUSTS 2011 A3 4 20 10 DUMBBELL FROG PUMPS 2011 A4 4 10 10 DUMBBELL ROMANIAN DEADLIFTS 3110 B1 4 20 10 ANKLE WEIGHT FROG KICKS 2011 B2 4 20 10 ANKLE WEIGHT KICKBACKS (EACH LEG) 2011 FINISHER The goal is maximum effort for 120 seconds. View video demonstrations here. SET ROUNDS TIME REST EXERCISE A1 2 30 10 ELEVATED SINGLE LEG HIP THRUSTS (EACH LEG) A2 2 30 10 SPLIT SQUATS (EACH LEG) TUESDAY: TEAM SHRED - ROUND 3 LISS CARDIO 60 Minutes of LISS Cardio of choice CORE CIRCUIT 30 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each set. SET ROUNDS REPS REST EXERCISE A1 4 30 10 ANKLE WEIGHT LEG RAISES A2 4 30 10 ANKLE WEIGHT BICYCLES A3 4 30 10 ANKLE WEIGHT REVERSE CRUNCHES View video demonstrations here. WEDNESDAY: TEAM BIKINI - ROUND 4 CARDIO WARM UP Perform 5 minutes of steady state cardio to warm up. FULL BODY CIRCUIT You have 30 minutes to complete as many rounds of the circuit as possible. As a guide aim for 4-6 rounds and no more than 60 seconds rest View video demonstrations between each round. here. SET TIME A1 30 A2 A3 10 30 A4 A5 REPS 10 30 REST EXERCISE 10 MOUNTAIN CLIMBERS 10 DUMBBELL THRUSTERS 10 SKIPPING SPRINT 10 DUMBBELL SUMO DEADLIFT TO UPRIGHT ROW 10 HALF BURPEES LISS CARDIO (OPTIONAL) 30 Minutes of LISS Cardio of choice THURSDAY: TEAM BOOTY - ROUND 1 ACTIVATION CIRCUIT 30 seconds on, 10 seconds transition time to move between exercises. 30 seconds rest after each round. SET ROUNDS TIME REST EXERCISE A1 2 30 10 SQUAT PULSES A2 2 30 10 WALKING LUNGES View video demonstrations here. FOCUS: GLUTES & QUADS Move quickly between each exercise (A1, A2, A3 etc.) and have no longer than 10 seconds rest between exercises. No longer than 90 seconds rest between sets. SET ROUNDS REPS A1 3 A2 3 A3 3 B1 3 B2 B3 View video demonstrations here. REST EXERCISE TEMPO 10 10 DUMBBELL SUMO SQUATS 3020 8 10 DUMBBELL SPLIT SQUATS (LONG STRIDE) (EACH LEG) 2120 10 BANDED WALL SITS 12 10 ANKLE WEIGHT LEG EXTENSIONS 2120 3 8 10 DUMBBELL WALKING LUNGES (LONG STRIDE) (EACH LEG) 2020 3 15 10 PLATE STANDING LATERAL LEG RAISES (EACH LEG) 1110 TIME 30 FINISHER: The goal is maximum effort for 30 seconds. SET ROUNDS REPS REST EXERCISE A1 1 30 10 JUMPING LUNGES View video demonstrations here. FRIDAY: TEAM SHRED - ROUND 1 ACTIVATION CIRCUIT Complete a 5 minute steady state skip. FULL BODY CIRCUIT 40 seconds on, 10 seconds transition time to move between exercises. 90 seconds rest after each set. View video demonstrations here. SET ROUND TIME REST EXERCISE A1 3 40 10 DUMBBELL SUMO SQUATS A2 3 40 10 SUMO HEEL RAISE SQUAT PULSE A3 3 40 10 INCLINE PUSH UPS A4 3 40 10 DUMBBELL ROMANIAN DEADLIFT TO ROW A5 3 40 10 SHOULDER TAPS A6 3 40 10 DUMBBELL THRUSTERS A7 3 40 10 SPIDERMANS A8 3 40 10 BURPEES CORE CIRCUIT 30 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each set. SET ROUND TIME REST EXERCISE A1 4 30 10 LEG RAISES A2 4 30 10 MODIFIED V SITS A3 4 30 10 DEADBUGS A4 4 40 10 REACH THROUGH CRUNCHES View video demonstrations here. SATURDAY: TEAM BIKINI - ROUND 1 LOWER BODY SCULPTING 20 seconds on, 10 seconds transition time to move between exercises. 90 seconds rest after each set. SET ROUND TIME REST EXERCISE A1 3 20 10 BANDED SQUATS A2 3 20 10 BANDED SQUAT PULSES A3 3 20 10 BANDED ABDUCTORS A4 3 20 10 BANDED HIP THRUSTS A5 3 20 10 BANDED HIP THRUST FLYES A6 3 20 10 BANDED WALKING LUNGES A7 3 20 10 BANDED JUMPING LUNGES A8 3 20 10 BANDED SQUAT HOLD SUNDAY: REST & RECOVERY View video demonstrations here. FAQS: We’re answering all your burning BBS Qs! When will this Challenge start? Do we get Before and After graphics? Day 1 of our Bikini, Booty, Shred Challenge kicks off on Monday, August 9th. Of course! You’ll get your graphics a few days before your Challenge begins, and to be in the draw for the Challenge prize you’ll need to take a Before and After pic with your graphics so we can celebrate your progress. When will I get access to the MWU App? You’ll receive access to the MWU App one week early on August 2nd, giving you plenty of time to fill out your questionnaire, choose your goal and get to know your way around the App before Day 1. I’ve completed a Challenge before, what Team or Round should I join? If you’ve previously completed a Challenge with us there’s plenty of options for you to choose from! We always recommend progressing to the next Round of the Team you joined last time, but you can always try a new Team and take on a brand new challenge! If you’re a beginner, or completely new to MWU, we always recommend starting with our Round 1.0 options Which goal should I choose? Choose Fat Loss if: Your main goal is to reduce your body fat and get leaner. You’ll be in a moderate calorie deficit, meaning you’ll be burning more energy than you’re consuming. Choose Both if: You want to achieve steady fat loss while preserving muscle, or maintain a sculpted physique while you transition between Fat Loss and Muscle Gain. Choose Muscle Gain if: You’re looking to increase your lean muscle mass. You’ll be in a calorie surplus, meaning you’ll be consuming slightly more than you burn, giving you the fuel you need to grow that muscle! What Equipment will I need at home? You’ll find everything you need to transform in the gym, but if you’re working out at home we recommend having a set of dumbbells, a bench/ sturdy equipment, an exercise ball, resistance bands, booty bands, ankle weights and skipping rope on hand. Can I change Teams or Rounds? Re-thinking your choice? No problem, sis! You can change your Team or Round up until your first day of the Challenge. Just let our team know and we’ll take care of it. Is there a Challenge Prize? It wouldn’t be a BBS Challenge without it! This time around we’re giving away THREE Challenge prizes of $5k, $3.5k and $1.5k to three lucky girls who submit their transformations. You got to be in it to win it, ladies! WE GIVE YOU THE TOOLS YOU NEED TO SUCCEED Not only do you have your Team by your side every step of the way, but you’ll also have access to our MWU App, filled with everything you need to take on your Challenge and win. If you’re already thinking these Meal Guides will be strict, boring and filled with spinach — get ready for a sneak peek of some exclusive recipes included in your App for every goal that’ll have you running to the fridge every morning (spinach possibly included but in a delish way, we promise!) And this time we’re also giving you our ultimate Self Care & Accountability Guide to help you transform not only your body, but your mind every single day. Join the BBS Challenge and get: Customised Meal Guides for your daily targets Over 750 delicious, nutritious recipes to fuel your body Daily home + gym workouts 2 fortnightly check-ins from our MWU Team to help you succeed Accountability & Self-Care Guide Access to Live Workouts and exclusive Mindset content The chance to be one of our three Challenge winners MEAL GUIDES FOR EVERY GOAL Here at MWU, we’re big believers in food that fuels your journey, not restrictions that leave you hungry. You’ll get to fill your plate with Meal Guides customised to your goals and dietary preferences, browse new Meal Guides made for your macros, swap ingredients, and favourite the recipes you love with the tap of a button. How it works: When you start your Challenge you’ll pick an initial overall goal for your journey — Fat Loss, Gain Muscle or Both. From here, we’ll work our magic to determine the perfect calorie and macronutrient targets to help you achieve your goal! Fat Loss: Both: Gain Muscle: Great for: Great for: Great for: If you’re interested in body Looking to maintain your Increased lean muscle mass. fat loss and toning. You’ll be physique, create muscle You’ll be in a calorie surplus in a moderate calorie deficit, definition or steady body fat and consuming slightly more meaning you’ll be burning more loss? This is for you! You’ll than you burn to fuel your energy than you’re consuming be in a mild calorie deficit to muscle growth. during your Challenge. preserve muscle mass. Not so great for: Not so great for: Not so great for: Increasing your lean muscle Extreme results like highly Losing body fat or sitting at a mass significantly. increased muscle mass or maintenance level. significant fat loss. Sound good? Let’s take a look at just how drool-worthy our restriction-free Meal Guides are! R E I T O I T O C N C I N I R FFRR R T T E E G U G L EESS A U L I ID DEE EEA M M LOSE BODY FAT CALORIES: 1500 | PROTEIN: 130G | FAT: 60G | CARBS: 110G Ham, Cheese & Tomato Sandwich with Shake CAL: 554 | P: 44G | F: 19G | C: 51G Kiwi Fruit CAL: 28 | P: 1G | F: 0G | C: 6G Herbed Salmon & Baked Pumpkin CAL: 505 | P: 38G | F: 26G | C: 30G Yoghurt with Coconut Shreds CAL: 159 | P: 17G | F: 7G | C: 8G Chicken Wraps CAL: 256 | P: 31G | F: 8G | C: 16G Ham, Cheese & Tomato Sandwich with Shake CALORIES: 554 | PROTEIN: 44G | FAT: 19G | CARBS: 51G Ingredients: Directions: 1. Prepare toppings: Cut the tomato and onion ● 30g Ham Sliced ● 30g Cheddar Cheese ● 45g Tomato ● 83g Wholemeal Bread ham, cheese, tomato and sliced onion. Season with (two slices) salt and pepper, as desired, and close sandwich. ● 200ml Plant-Based Milk into thin slices. 2. Prepare sandwich: Top one slice of bread with the 3. Add plant-based milk and protein powder to a (Unsweetened) shaker or blender and mix until smooth. ● 30g Whey protein Powder Enjoy your shake on the side. ● 1/4 Red Onion, thinly sliced *Sandwich can be toasted, if desired. Herbed Salmon & Baked Pumpkin CALS: 505 | PROTEIN: 38G | FAT: 26G | CARBS: 30G Ingredients: ● 95g Butternut Pumpkin (Cooked) ● 140g Salmon Directions: 1. Preheat the oven to 200°C and line a baking sheet with parchment paper. 2. Cut the pumpkin into cubes and add to a large bowl (Skin Off) (Cooked) with half of the olive oil, salt and pepper. Toss the ● 40g Carrots pumpkin until evenly coated. ● 40g Zucchini ● 95g Green Peas spread into 1 even layer. Roast in the oven for 30-40 ● 8g Olive Oil minutes, or until golden and crisp on the outside. ● ½ teaspoon Dried Flip halfway through roasting. Mixed Herbs ● 1-2 teaspoons Lemon Juice 3. Transfer the pumpkin to the baking sheet and 4. In the meantime, heat a medium-sized pan over medium-high heat and add the remaining oil. 5. Sprinkle the salmon with mixed herbs and season with salt and pepper. Once the pan is hot, add the salmon to the pan (if the salmon has skin, cook skin side up first). Cook for about 4 minutes, until golden, and flip to the other side. Cook for another 3-5 minutes, or until crisp and flaky. 6. Prepare the vegetables: Trim the ends off the carrot and zucchini, then slice them into semi-circles. 7. Bring a medium pot of water to boil. You can either steam or boil the vegetables. To steam, place the carrot in a steamer basket over boiling water and cook for 3-4 minutes. Add the zucchini and green peas and steam for a further 1-2 minutes. To boil, add the carrots to the boiling water and cook for about 2-3 minutes, until just tender. Add the zucchini and green peas and boil for a further 1 minute. Drain the vegetables 8. and set them aside. If the salmon has skin, remove it. Serve salmon with baked pumpkin and vegetables on the side. Drizzle plate with lemon juice and season with salt, pepper and additional mixed herbs, to taste. *This salmon can be stored in an air-tight container and kept in the fridge for 3 days. We recommend storing vegetables separately. **We recommend letting salmon rest at room temperature 10-15 minutes before cooking. Yoghurt with Coconut Shreds CALORIES: 159 | PROTEIN: 17G | FAT: 7G | CARBS: 8G Ingredients: ● ● Directions: 165g Greek Yoghurt 1. Scoop the yoghurt into a medium-sized bowl. (Plain) (No Fat) 2. Top the yoghurt with shredded coconut and 10g Shredded Coconut sugar-free maple syrup, if desired. (Unsweetened) *This meal can be stored in an air-tight container and kept in the fridge for 2-3 days. Chicken Wraps CALORIES: 256 | PROTEIN: 31G | FAT: 8G | CARBS: 16G Ingredients: Directions: ● 26g Corn Tortillas 1. Cut the chicken into thin strips. ● 95g Chicken Breast 2. Heat a medium-sized pan over high heat and apply a (Cooked) light spray of oil if necessary. ● 40g Lettuce 3. Once hot, add the chicken to the pan and sprinkle ● 40g Tomato with taco seasoning. Cook for 6-8 minutes, or until ● 30g Avocado cooked through. Stir occasionally and set aside. ● ¼ Red Onion, thinly sliced ● 2 tsp Taco Seasoning 4. Prepare the vegetables: Chop lettuce, slice the tomato and avocado and thinly slice the red onion. 5. Make wraps: Place the chicken in the centre of the tortilla. Top the chicken with tomato, onion, chopped lettuce and sliced avocado. Season with salt and pepper, to taste. *This chicken can be stored in an air-tight container and kept in the fridge for 3-4 days. R E I T O I T O C N C I N I R FFRR R T T E E G U G L EESS A U L I ID DEE EEA M M GAIN MUSCLE CALORIES: 2100 | PROTEIN: 140G | FAT: 55G | CARBS: 261G Yoghurt with Fruit & Toast CAL: 632 | P: 42G | F: 5G | C: 104G Blueberries CAL: 83 | P: 1G | F: 0G | C: 19G Beef Nachos CAL: 700 | P: 46G | F: 37G | C: 45G Honey & Banana English Muffin with Ricotta CAL: 250 | P: 7G | F: 5G | C: 43G Tomato & Capsicum Chicken CAL: 433 | P: 44G | F: 7G | C: 49G Yoghurt with Fruit & Toast CALORIES: 632 | PROTEIN: 42G | FAT: 5G | CARBS: 104G Ingredients: ● 30g Whey Protein Powder ● 200g Mango ● 120g Greek Yoghurt ● 20ml Maple Syrup ● 83g Wholemeal Bread Directions: 1. Scoop the yoghurt into a medium-sized bowl and stir through the protein powder. 2. Top the yoghurt with diced mango and drizzle with maple syrup. 3. Toast the bread to your liking and spread with jam. (two slices) ● 21g Raspberry Jam *This yoghurt can be stored in an air-tight container and kept in the fridge for 2-3 days. Beef Nachos CALORIES: 700 | PROTEIN: 46G | FAT: 37G | CARBS: 45G Ingredients: ● 95g Beef Mince (Extra Lean) (Cooked) ● 55g Red Kidney Beans (Canned) Directions: 1. Preheat the oven to 200°C and line a baking sheet with parchment paper. 2. Prepare the vegetables: dice both red and white onion. Drain and rinse the red kidney beans. 3. Heat a medium-sized pan over medium-high heat and ● 50g Corn Chips ● 20g Cheddar Cheese apply a light spray of oil, if necessary. Once hot, add (Shredded) white onion and sauté for 2-3 minutes, ● 30g Tomato Salsa until softened. ● 30g Avocado ● 30g Sour Cream pieces as it cooks. Add the taco seasoning and chilli ● ¼ White Onion, diced powder and stir to evenly mix throughout mince. ● ¼ Red Onion, diced Cook for 5-8 minutes, until cooked through. In the ● 2 tsp Taco Seasoning last 2 minutes, add the red kidney beans and stir ● 2 tsp Lime Juice through. Set aside. ● ¼ tsp Chilli powder 4. Add the mince to the pan and break it into small 5. Arrange corn chips on a baking sheet closely together and top with mince. Sprinkle with cheese and bake for 12-15 minutes, until cheese is melted. 6. In the meantime, mash the avocado in a small bowl using a fork. Stir in the red onion and lime juice 7. until combined. Once cooked, top with the tomato salsa, avocado and sour cream. *Mince can be stored in an air-tight container and kept in the fridge for 3-4 days. Honey & Banana English Muffin with Ricotta CALORIES: 250 | PROTEIN: 7G | FAT: 5G | CARBS: 43G Ingredients: ● Directions: 67g English Muffins 1. Toast an English muffin to your liking. (Original) 2. Spread the ricotta over the English muffin and top ● 30g Ricotta ● 10g Honey ● 55g Banana with sliced banana and a drizzle of honey. *This yoghurt can be stored in an air-tight container and kept in the fridge for 2-3 days. Tomato & Capsicum Chicken CALORIES: 433 | PROTEIN: 44G | FAT: 7G | CARBS: 49G Ingredients: ● ● ● ● 120g Chicken Breast Directions: 1. Prepare the vegetables: mince the garlic, dice the (Cooked) onion, roughly chop the mushrooms and dice the 40g Diced Tomatoes capsicum. Cut the chicken into bite-sized pieces (Canned) and set aside. 200g White Basmati Rice 2. Heat a large pan over medium-high heat and add oil. (Cooked) Once hot, add the onion and garlic and sauté for 2-3 35g Capsicum minutes, until softened. Add the chicken and fry for (Bell Peppers) 3-4 minutes, until slightly golden. 3. Add the mushrooms and capsicum to the pan and ● 3g Olive Oil ● ¼ White Onion, diced ● 1 clove Garlic, minced 4. Pour the diced tomatoes and stock into the pan, add ● 250ml Chicken Stock the Italian herbs and mix well to combine. Season ● 2 tsp Dried Italian Herbs with salt and pepper, to taste. Cover the pan, reduce ● Fresh Parsley, to taste heat to low and let simmer for at least 15-20 minutes. sauté for 3-4 minutes, stirring occasionally. 5. In the meantime, prepare the rice as per packet instructions. 6. Serve the chicken and sauce over rice. Garnish with parsley, if desired. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. A T AR T E RIIA E G AN G E N E V V G GU L U L IID A A DEE EE M M LOSE BODY FAT CALORIES: 1500 | PROTEIN: 130G | FAT: 60G | CARBS: 110G Banana Smoothie CAL: 321 | P: 35G | F: 4G | C: 36G Yoghurt with Raspberries & PB CAL: 326 | P: 32G | F: 13G | C: 19G Burrito Bowl CAL: 316 | P: 15G | F: 12G | C: 37G Omelette CAL: 118 | P: 25G | F: 0G | C: 3G Tofu Thai Green Curry CAL: 419 | P: 23G | F: 30G | C: 14G Banana Smoothie CALORIES: 321 | PROTEIN: 35G | FAT: 4G | CARBS: 36G Ingredients: ● 45g Plant-Based Protein Powder ● 90g Banana ● 250ml Plant-Based Milk (Unsweetened) ● Ice Cubes Directions: 1. Add all ingredients to a blender and blend until smooth. Yoghurt with Raspberries & PB CALORIES: 326 | PROTEIN: 32G | FAT: 13G | CARBS: 19G Ingredients: ● 40g Raspberries ● 250g Greek Yoghurt (Plain) (No Fat) ● 25g Peanut Butter Directions: 1. Scoop the yoghurt into a medium-sized bowl and stir through the peanut butter. 2. Top the yoghurt with raspberries and sugar-free maple syrup for additional sweetness, if desired. *This meal can be stored in an air-tight container and kept in the fridge for 2-3 days. Burrito Bowl CALORIES: 316 | PROTEIN: 15G | FAT: 12G | CARBS: 37G Ingredients: ● ● 110g White Basmati Rice Directions: 1. Prepare the vegetables: Dice the white and red onion, (Cooked) dice the capsicum and roughly chop the spinach. 60g Red Kidney Beans Drain and rinse the red kidney beans. (Canned) 2. In a small bowl, mash the avocado using a fork. Add ● 30g Avocado the diced red onion, lime juice and salt, and stir to ● 20g Cheddar Cheese evenly combine. ● 45g Capsicum 3. Heat a medium-sized pan over medium-high heat and (Bell Peppers) apply a light spray of oil, if necessary. Once hot, add ● 10g Spinach in the white onion and sauté for 2-3 minutes, until ● ¼ Red Onion, diced softened. Add the red kidney beans and capsicum to ● ¼ White Onion, diced the pan and sprinkle with the taco seasoning. Stir to ● 2 tsp Taco Seasoning evenly coat. Cook for 3-5 minutes until the capsicum ● 2 tsp Lime Juice softens and the beans are warmed through. 4. In the meantime, prepare the rice as per packet instructions. 5. Assemble your burrito bowl: Combine the rice, bean mixture, spinach and cheese in a medium-sized serving bowl. Mix to combine. Top bowl with avocado mixture and season with salt and pepper, to taste. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. Omelette CALORIES: 118 | PROTEIN: 25G | FAT: 0G | CARBS: 3G Ingredients: Directions: 1. Prepare the vegetables: Dice the capsicum, thinly ● 200g Egg Whites (Raw) ● 25g Capsicum slice the mushrooms, roughly chop the spinach and (Bell Peppers) dice the onion. ● 15g Spinach ● 60g Mushrooms ● ¼ Onion, diced 2. Heat a medium-sized pan over medium-high heat and apply a light spray of oil, if necessary. 3. Once hot, add in the vegetables. Sauté for about 3 minutes, until the vegetables are softened and season with salt and pepper. 4. Reduce heat to medium and swirl the egg whites around the pan so that they are evenly spread out. Cook for 2-3 minutes, or until the omelette is cooked through. *This meal can be stored in an air-tight container and kept in the fridge for 1-2 days. Tofu Thai Green Curry CALORIES: 419 | PROTEIN: 23G | FAT: 30G | CARBS: 14G Ingredients: Directions: 1. Prepare the vegetables: Dice the onion, finely slice ● 16g Green Curry Paste ● 165g Tofu (Firm) (Raw) the chilli, chop the carrots into semi-circles, cut the ● 75ml Coconut Milk (Tinned) broccoli into small florets, cut the ends off the green ● 40g Carrots beans and slice into small pieces. ● 40g Broccoli ● 60g Green Beans it between a cloth or paper towel. Cut the tofu into ● ¼ White Onion, diced slices, and press again between paper towels. Finally, ● ¼ Chilli, sliced cut the tofu into bite-sized cubes and set aside. ● 1-2 tsp Tamari ● 1-2 tsp Lime Juice heat and add oil. Once hot, add in the diced onion ● 1-2 tsp Vegan Fish Sauce and sauté for 3-4 minutes, until softened. Add the ● 150ml water tofu and vegetables to the saucepan and fry for ● 3g Olive Oil 1-2 minutes, until slightly golden. Add the green 2. Drain excess water from the tofu block by pressing 3. Heat a medium-sized saucepan over medium-high curry paste and chilli and gently mix for 30 seconds, until fragrant. 4. Add the coconut milk to the pan with enough water so the vegetables are just covered. Add the tamari, fish sauce, lime juice and stir to combine. Place lid on the saucepan and reduce to medium-low heat. Simmer the curry for 10-15 minutes, until the vegetables are tender. 5. Serve the curry in a bowl and season with salt and pepper, to taste. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. A T AR T E RIIA E G AN G E N E V V G GU L U L IID A A DEE EE M M MUSCLE GAIN CALORIES: 2100 | PROTEIN: 140G | FAT: 55G | CARBS: 261G Peach Oats CAL: 608 | P: 46G | F: 13G | C: 78G Yoghurt with Apple & PB CAL: 331 | P: 27G | F: 12G | C: 29G Maple Miso Baked Tofu CAL: 502 | P: 28G | F: 21G | C: 49G Egg Whites & Avo on Rice Cakes CAL: 226 | P: 25G | F: 6G | C: 17G Spaghetti Bolognese CAL: 437 | P: 13G | F: 3G | C: 87G Peach Oats CALORIES: 608 | PROTEIN: 46G | FAT: 13G | CARBS: 78G Ingredients: ● 90g Rolled Oats (Raw) ● 250ml Plant-Based Milk (unsweetened) ● Directions: 1. Add the oats and the plant-based milk to a medium-sized bowl. 2. Microwave the oats on high for 1-2 minutes. Add the 45g Plant-Based protein powder and cinnamon and mix thoroughly. Protein Powder Let it slightly cool. 3. Dice the peaches and place on top of the oats. ● 85g Peach ● 2 tsp Sugar Free Drizzle with sugar-free maple syrup for additional Maple Syrup sweetness, if desired. ● ¼ teaspoon Cinnamon *To make overnight oats, place all ingredients in a medium-sized container and mix thoroughly. Close the container and leave in the fridge overnight (or 1-hour minimum). Serve cold. Yoghurt with Apple & PB CALORIES: 331 | PROTEIN: 27G | FAT: 12G | CARBS: 29G Ingredients: Directions: 1. Scoop the yoghurt into a medium-sized bowl and ● 120g Apple ● 22g Peanut Butter stir through the peanut butter. ● 215g Greek Yoghurt 2. Top the yoghurt with diced apple. (Plain) (No Fat) *This meal can be stored in an air-tight container and kept in the fridge for 2-3 days. Maple Miso Baked Tofu CALORIES: 502 | PROTEIN: 28G | FAT: 21G | CARBS: 49G Ingredients: Directions: ● 155g Tofu (Firm) (Raw) 1. Preheat oven to 180°C. ● 135g Brown Rice (Cooked) 2. Drain any excess water from the tofu block by ● 75g Broccolini pressing it between a cloth or paper towel. Cut the ● 75g Capsicum tofu into slices, and press again between paper (Bell Peppers) towels. Finally, cut the tofu into cubes and add to a ● ¼ Onion, diced medium-sized baking dish. ● 2 tsp Miso Paste 3. Prepare the vegetables: Dice the onion, mince the ● 2 tsp Sugar Free garlic, dice the capsicum and roughly chop the Maple Syrup broccolini. Place all vegetables into a baking dish ● 1 tsp Tamari with tofu. ● ½ tsp Rice Wine Vinegar ● 6g Olive Oil 4. In a small bowl, mix together the oil, miso paste, sugar-free maple syrup, tamari, rice wine vinegar and salt and pepper, until combined. Pour the mixture over the tofu and vegetables and mix to combine. 5. Bake in the oven for 25 minutes, until slightly golden and crisped on top. Gently stir halfway through cooking. 6. In the meantime, prepare the rice as per packet instructions. 7. Serve the baked tofu and vegetables over rice. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. Egg Whites & Avocado on Rice Cakes CALORIES: 226 | PROTEIN: 25G | FAT: 6G | CARBS: 17G Ingredients: ● 16g Rice Cakes ● 40g Avocado ● 205g Egg Whites (Raw) ● Salt & Pepper, to taste Directions: 1. Heat a medium-sized pan over medium-high heat and apply a light spray of oil, if necessary. 2. Once hot, pour the egg whites into the pan and use a spatula to scramble the whites. Keep scrambling the egg whites and breaking them into smaller pieces as they cook. Remove from heat. 3. In a small bowl, mash the avocado using a fork. Season with salt and pepper. 4. Spread the mashed avocado over the rice cakes. Top the avocado with egg whites or enjoy egg whites on the side. Season with additional salt and pepper, as desired. Spaghetti Bolognese CALORIES: 437 | PROTEIN: 13G | FAT: 3G | CARBS: 87G Ingredients: ● ● ● 200g Gluten free Pasta Directions: 1. 1. Prepare the vegetables: Mince the garlic, dice the (Cooked) onion, roughly chop the mushrooms, grate the carrot 90g Tomato Basil and zucchini using a box grater. Drain and rinse the Pasta Sauce red kidney beans. 60g Red Kidney Beans 2. Heat a large pan over high heat and apply a light (Canned) spray of oil, if necessary. Once hot, add in the diced ● 40g Mushrooms onion and sauté for 3-4 minutes, until softened. Add ● 35g Carrots the minced garlic, cook for approximately 1 minute ● 35g Zucchini until fragrant. Add the mushrooms, carrots and ● ¼ Onion, diced zucchini to the pan and sauté for 5-6 minutes. ● 1 clove Garlic, minced 3. Pour the tomato basil sauce into the pan, add the ● 1 tsp Bolognese Herbs bolognese herbs and red kidney beans. Mix well to combine. Reduce heat to low and let simmer for at least 30 minutes. Season with salt and pepper, to taste. 4. In the meantime, cook the pasta as per packet instructions. 5. Serve sauce over pasta. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. Smash out a workout, refuel and get ready to do it all again with our never-before seen REFUEL RECIPES Refuelling is crucial to replenish your energy and help muscle recovery. That means meals packed full of carbs and protein, plenty of water and your 8 hours of sleep! We recommend following the 4 R’s after every session: 1. Repair with Protein 2. Replenish with Carbs 3. Rehydrate with Fluids 4. Recover with Sleep Finding the right meal can be Cherry Ripe Smoothie Bowl CAL: 401 | P: 26G | F: 13G | C: 44G Mango Overnight Oat Cup CAL: 426 | P: 30G | F: 12G | C: 49G Pesto Chicken Sandwich CAL: 381 | P: 36G | F: 11G | C: 35G tough, especially if you’re one to be ravenous post-workout (we Guide in the MWU App includes the Banana & PB French Toast perfect post-workout meal to take CAL: 465 | P: 20G | F: 19G | C: 54G feel you). That’s why every Meal the guesswork out of refuelling. So what does a post-workout platter look like, you ask? Falafel Pita Pocket Here’s 5 — just for you! CAL: 496 | P: 20G | F: 18G | C: 64G Cherry Ripe Smoothie Bowl CALORIES: 401 | PROTEIN: 26G | FAT: 13G | CARBS: 24G Ingredients: ● 30g Plant-Based Directions: 1. In a blender add the protein powder, banana, Protein Powder coconut milk and a few ice cubes. ● 100g Banana Blend until a smooth consistency is reached. ● 100ml Plant-Based Milk (Unsweetened) ● 55g Cherries ● 5g Shredded Coconut ● 20g Dark Chocolate ● Ice Cubes 2. Roughly chop the chocolate, cut the cherries in half and remove their pits. 3. Pour the smoothie into a bowl and top with the cherries, shredded coconut and chocolate. *We recommend using chocolate flavoured protein powder for this recipe. Perfect for a post-workout snack on the go! Mango Overnight Oat Cup (GF, V) CALORIES: 426 | PROTEIN: 30G | FAT: 12G | CARBS: 49G Ingredients: Directions: 1. In a glass jar or container, add the oats, milk and ● 55g Rolled Oats ● 125ml Plant-Based Milk protein powder. Cover and let it refrigerate for at (Unsweetened) least 1 hour to overnight. ● 30g Whey Protein Powder ● 50g Mango ● 5g Shredded Coconut 2. Remove from the fridge and top with diced mango and coconut. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. Pesto Chicken Sandwich CALORIES: 381 | PROTEIN: 36G | FAT: 11G | CARBS: 35G Ingredients: ● Directions: 75g Chicken Breast 1. Dice the chicken breast into small cubes. (No Skin) (Cooked) 2. Heat a pan over medium heat and apply a light spray ● 15g Basil Pesto of oil, if necessary. Add the chicken breast and cook ● 2 Slices Wholemeal Bread for 5-6 minutes, until cooked through. ● 15g Mozzarella Cheese ● 5g Spinach 3. Assemble your sandwich: Spread the pesto on one slice of bread followed by the cheese, spinach and chicken. Close the sandwich and toast in a sandwich press for 3-4 minutes. *Chicken can be stored in an air-tight container and kept in the fridge for 3-4 days. We recommend assembling sandwich at the time of consumption. Banana & Peanut Butter French Toast (V) CALORIES: 465 | PROTEIN: 20G | FAT: 19G | CARBS: 54G Ingredients: ● 2 Slices Wholemeal Bread ● 1 Large Egg ● 70ml Plant-Based Milk (Unsweetened) Directions: 1. In a shallow plate or bowl whisk together the egg, milk and vanilla essence. 2. Dip each slice of bread in the egg mix for 1 minute on each side to coat well. 3. Heat a pan over medium heat and apply a light spray ● 20g Peanut Butter ● 60g Banana of oil, if necessary. Add the bread to the pan and ● 1 tsp Vanilla Essence cook for 2-3 minutes on each side. ● 1 tbsp Sugar Free Maple Syrup 4. Remove the french toast from the pan and spread peanut butter on one slice. Top with sliced banana and the second piece of french toast. 5. Drizzle sugar-free maple syrup over the top, if desired. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. Falafel Pita Pocket (V) CALORIES: 496 | PROTEIN: 20G | FAT: 18G | CARBS: 64G Ingredients: Directions: 1. Prepare your ingredients: cut the onion, chop the ● 3 Falafels (75g) ● 1 Pita Pocket ● 60g Greek Yoghurt ● 10g Lettuce spray of oil, if necessary. Add the falafels and cook ● 15g Tomato for 3-4 minutes to heat through. ● 15g Cucumber ● Red Onion, to taste lettuce, slice the tomato and cucumber. 2. Heat a pan over medium heat and apply a light 3. Slice a pita pocket and add the falafels, veggies and greek yoghurt. *Falafels can be stored in an air-tight container and kept in the fridge for 3-4 days. READY TO JOIN US ON THIS LIFE-CHANGING 6 WEEK JOURNEY? We’d love to have you! Places for this Challenge are strictly limited, and our Team of experts are here to support every step of your journey. If you have any further questions, don’t hesitate to reach us at [email protected]. @movewithus @movewithusapp
