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Resistance Week 3
Tip of the Week
Now that you have mastered the exercise movements its time to put some intensity in to your work out.
Health Related Fitness Retest
It is week 3 it is time to retest your Health Related Fitness Test and log how you are doing in your exercise diary.
Don’t forget to warm up and cooldown.
The Six Resistance Exercises
Lower body – Squats and Lunges
Upper Body– Press up/ Tricep Dip
Core – Plank/ Holding sit up
Beginner/ Moderate/ Advanced
This Weeks Reps are
3 Sets of each exercise x 15 Reps
1 onion (150g)
1 head of broccoli (300g)
2 garlic cloves
5cm piece fresh root ginger
1 tablespoon rapeseed or olive oil (15g)
1 teaspoon ground turmeric
1 teaspoon ground cumin
175g red lentils
875ml water
30g baby spinach leaves
1 wholemeal pitta bread (56g)
Freshly ground black pepper
Cut the onion in half, then peel and finely chop. Cut the broccoli into tiny florets. Peel and finely grate the garlic and ginger.
Heat a non-stick pan over a medium heat and add the oil. Saute the onion for 2-3 minutes. Add the garlic, ginger, turmeric and cumin and sauté for another 1-2 minutes. Stir in the lentils and then pour in the water and season with pepper.
Bring the dahl to the boil, then reduce the heat and cover with a lid. Simmer for 15 minutes. Stir in the broccoli and cook for another 4-5 minutes until tender. Stir in the spinach and allow to wilt.
Toast the pitta bread and cut in half. Divide the spinach & lentil dahl into bowls and arrange on plates with a piece of the pitta bread. Season with pepper to serve.
* Suitable for vegetarians
* Suitable for batch cooking
