1a Seated Row - 4 × 8-12reps
A classic back-builder that hones in on width and upper-body strength. Sit tall, grip the bar wide, and pull it down to your upper chest, squeezing your shoulder blades together. Control the return to full stretch. This move lights up the lats, rear delts, and biceps while reinforcing good posture and pull-up power. Keep your core braced and elbows driving down — smooth, strong, and wide.
Gym Workout - Whole body
2a Leg extensions - 4 × 8-12reps
A focused isolation movement that targets the quads with precision. Seated with feet under the padded bar, extend your legs until fully straight, then lower with control. Keep your core engaged, knees in line with your hips, and avoid locking out. Great for building definition, strengthening the knee joint, and finishing leg day with a burn.
4a Golfer’s Lifts – 4 × 6 reps each side
A precision move for posterior chain strength and balance. Stand tall, weight in one hand, then hinge from the hips as the opposite leg lifts behind you. Keep your back flat, core engaged, and reach towards the ground, then return smoothly to standing. This exercise targets the hamstrings, glutes, and lower back while sharpening balance and control. Think of it as a strength move with a stability bonus — smooth, steady, and grounded.
3a Twisting Dumbbell Press - 4 × 8-12reps
A chest-focused press with a rotational twist to engage more muscle fibres. Lying on your back with dumbbells in hand, start palms facing your body. As you press upward, rotate the dumbbells so your palms face forward at the top. This smooth twisting motion activates the chest, shoulders, and triceps while improving shoulder stability and control. Lower with control, twist back, and repeat — one fluid motion from base to full extension.
5a Side Raises – 4 × 8-12 reps
A shoulder-shaping staple that builds width and definition. Stand tall with a dumbbell in each hand, palms facing in. Raise your arms out to the sides with a slight bend in the elbows until they reach shoulder height, then lower under control. This isolates the lateral delts, creating that broad, capped look. Avoid swinging or shrugging — keep it clean, slow, and laser-focused on the burn.
6a Plank with Shoulder Taps – 4 × 20 reps total
A rock-solid core drill that builds stability, control, and coordination. Begin in a strong plank — straight line from head to heels, shoulders stacked over wrists. One hand taps the opposite shoulder, alternating sides while keeping the hips square and still. This move fires up the core, shoulders, and glutes, training the body to resist rotation. Stay low, smooth, and focused — 20 reps of pure control.
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Whole Chicken Butchery
Whole Chicken Butchery – Basic Breakdown (8 portions)
From a standard 2kg whole chicken, you can get:
2 x Chicken Breasts
Boneless or bone-in (depending on method)
Great for pan-frying, grilling, or stir-fries
2 x Chicken Thighs
Juicy and flavourful, often left bone-in and skin-on
Perfect for roasting, curries, or stews
2 x Drumsticks
From the lower part of the leg
Great for oven-roasting or BBQ
2 x Wings
Often roasted or used for stock
Can be seasoned for snacking or starters
Watch the Video here:
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Blanched Tenderstem Broccoli
How to Blanch Tenderstem Broccoli:
Boil water in a large pan
Trim the ends of the tenderstem if needed.
Drop into the boiling water for 90 seconds to 2 minutes, depending on thickness.
Immediately transfer to a bowl of ice water to stop the cooking.
Once cool, drain and pat dry.
Watch the video here:
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Blanched & Charred Broccoli
Ingredients:
1 head of broccoli, cut into florets
Water and ice (for blanching)
1 tablespoon olive oil or sesame oil
2 garlic cloves, finely chopped
1-inch piece ginger, finely grated
Salt, to taste
Method:
Blanch broccoli in boiling salted water for 2 mins, then cool in ice water and drain. Sear in a hot pan with oil until lightly charred. In the final minute, add garlic and ginger, toss briefly, then splash in soy sauce to deglaze and stop cooking. Serve immediately. -
Cajun Spice Blend
A bold, warming blend with a kick – perfect for seasoning meats, roasted veg, or mixing into marinades.
Ingredients:
2 tsp paprika (smoked or sweet)
1 tsp garlic powder
1 tsp onion powder
1 tsp dried thyme
1 tsp dried oregano
½ tsp cayenne pepper (adjust to taste)
½ tsp black pepper
½ tsp sea salt
Optional Extras (for added depth):
½ tsp white pepper
½ tsp chilli flakes
• • ½ tsp ground cumin
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Jerk Spice Blend
A fiery, aromatic blend with smoky heat – ideal for rubbing on meats, spicing up veg, or stirring into stews and marinades.
Ingredients:
2 tsp ground allspice
2 tsp dried thyme
1 tsp ground cinnamon
1 tsp nutmeg
1 tsp smoked paprika
2 tsp garlic granules
1 tsp onion powder
1 tsp ground ginger
1–2 tsp chilli flakes (adjust to taste – or use scotch bonnet powder if you want it
1 tbsp brown sugar
1 tsp sea salt
• • ½ tsp black pepper
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Fajitas Spice Blend
A zesty, smoky blend with a hint of warmth – perfect for sizzling fajitas, roasted veg, or adding Tex-Mex flair to your meals.
Ingredients:
2 tsp paprika
½ tsp ground cumin
1 tsp garlic powder
1 tsp onion powder
2 tsp dried oregano
1 tsp sea salt
½ tsp ground black pepper
½ tsp cayenne pepper