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Resistance Week 4
Tip of the Week
Try and move up a level in the resistance exercises this week.
Don’t forget to Warm up and cooldown and log how you are doing in your exercise diary.
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
2 potatoes (400g)
1 red onion (150g)
1 red pepper (150g)
1 small courgette (150g)
4 teaspoons rapeseed or olive oil (20g)
1 ½ teaspoons Cajun seasoning (7.5g)
1 teaspoon garlic granules
2 x 150g skinless & boneless hake fillets
1 tablespoon sunflower seeds (15g)
2 tablespoons light mayonnaise (30g)
Preheat the oven to 200C, (400F), gas mark 6. Cut the potatoes into thin wedges. Cut the onion in half and peel, then cut into thick wedges. Remove the core from the red pepper and cut into slices. Cut the courgette into chunks.
Place all the vegetables on a baking tray and drizzle over one tablespoon of oil. Toss to coat evenly, then sprinkle over one teaspoon of the Cajun seasoning and the garlic granules. Put in the oven for 20 minutes.
Drizzle the hake with the remaining teaspoon of oil and sprinkle over the rest of the Cajun seasoning. Remove the vegetables from the oven and make room in the middle to tuck in the pieces of hake. Sprinkle over the sunflower seeds and bake for another 10-12 minutes or until the hake is cooked through and tender. Test with a small knife to ensure the hake is cooked through.
Arrange the Cajun hake and vegetables on plates and add a tablespoon of the mayonnaise to each one. Season with pepper to serve.
* Suitable for vegetarians if plant-based alternative is used instead of hake
