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MWU BBS Guide2021

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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!
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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.
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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.
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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.
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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 info@movewithus.com.
@movewithus
@movewithusapp
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