Lean & Strong

Lean & Strong: Shape and tone your body to improve strength, muscle definition and form

12 weekly payments of
$19.99
or pay upfront and save $40.88

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      Focus on weights more than cardio
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      You’ll use weights and body weight exercises to achieve your goal
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      Combines fat burning, strength and stretching sessions for total body fitness and to avoid injury
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      Twice-weekly Mindset Lessons address what's been holding you back from achieving your goals
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      Support from a team of health experts to answer questions and keep you on track
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      Daily Meal Plans with 100s of delicious recipes.

Fitness

  • A Structured Plan

    The Lean & Strong program consists of six workout days. Download a sample workout to see the kinds of exercises you will be doing. The program is split into 3 x one month plans:

    • Hard and Heavy - build up your base strength using big compound exercises
       
    • Specificitytrain every body part at least once a week, the big muscle groups will often be worked a second time as well
       
    • Let’s Get Ripped - we crank up the heat by adding in more cardio and increasing your reps - by this stage you’ll be super strong so now it’s time to get super lean and show it all off!
       
  • Easy-to-Follow Workouts

    We give you all the information you need to workout in a way that suits you. Choose when and where you want to work out, and then open up each day to see your plan in detail.

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      All plans include helpful tips and how-to videos
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      Use our 12WBT Daily iPhone app to exercise on the go
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      Express workout options for when you're busy
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      Cool down and self massage videos to help sore muscles
  • Work Out Where You Want

    Ideally you have access to a well equipped gym for this program. Strength classes like BODYPUMP are also a good addition. If you’re following at home, you’ll need a bench you can lie on, a few sets of dumbbells ranging between 2-12kg, and a fitball (optional).

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      Outdoors in your local park or favourite setting
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      At the gym using machines or gym classes
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      Take 12WBT with you on work trips or holidays

Nutrition

  • Calories for Lean & Strong

    On the Lean & Strong program we recommend 1,500 calories per day for women and 2,000 for men. These levels are best if you have less than 5kg to lose. If you want to lose more weight, you can choose one of our lower calorie levels.

  • Healthy Snacks Make the Difference

    Nutritious snacks keep you from grazing on biscuits or other "treats", and can make the difference in healthy eating. Fruit, veggie and low-fat dairy snacks are also a great way to get the nutrition you need. 12WBT's satisfying snacks will help you manage temptation and stay on track all day.

  • 100s of Delicious Recipes

    As a 12WBT Member, you will get 12 weeks of Dietitian-approved Meal Plans including:

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      Customisable plans to suit your tastes, dietary requirements and weekly schedules
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      Ready-to-go shopping lists to shop in person, or plug into Woolworths Online
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      Cooking for One option for solo 12WBTers means no food wastage
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      Plenty of kid-friendly options the whole family will rave about
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      Download some sample recipes here!
  • Short on Time?

    Our Time Saver Meal Plan is perfect for anyone with a busy schedule or wanting to spend less time in the kitchen.

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      Enjoy our most popular quick and easy recipes that take minimal time to cook
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      Choose our best freezer-friendly recipes that can be prepared in bulk
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      Eat well and take care of yourself no matter how busy or tired you are
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      Always have a healthy meal ready at home - No more last-minute takeaway!

Mindset

  • Mindset Matters!

    It's all about mindset! Taking control of your mindset is one of the biggest tools for success. But it's often completely overlooked. 12WBT's twice-weekly Mindset Lessons dig deep into existing patterns and help you establish new habits. Members often tell us it's mindset that sets 12WBT apart.

    Watch a sample Mindset Lesson Video

  • Setting You Up for Success

    12WBT Pre-Season gets you ready to make the most of your 12WBT:

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      Set achievable goals and be 100% committed to success
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      Take practical steps like setting up healthy kitchen staples
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      Learn tips and hints to avoid common pitfalls
  • Digging Deep

    On 12WBT you'll address what's holding you back from achieving your goals, and help keep your head in the game. We cover issues like the myth we call motivation and why we self-sabotage as well as practical advice like dealing with sore muscles and how to stretch properly. You'll use these lessons to get the most out of your 12WBT and for the rest of your life! 

 

Support

  • The Power of Community

    Making real change happen is so much easier if you have the right support! Our community is with you every step of the way, keeping you on track and accountable. Forums are the perfect place to meet your teammates and make connections. And our Support Crew is there for you with expert guidance and advice.

  • 12WBT's Expert Support Crew

    Our amazing Support Crew covers all the bases:

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      Accredited fitness professionals across all fitness programs and needs
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      Dieticians with the latest in nutrition research and advice
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      Mindset experts and member support to help you stay on track and get the most out of your 12WBT
  • Connect with Your Teammates

    The Member Zone is the hub of the 12WBT community. Get tips and advice, connect with your teammates and share your experiences with each other. The Member Zone can help no matter what's on your mind!

  • Find a Crew for You

    If you're looking to connect with 12WBTers in your area or with like-minded teammates who share your goal, crews are for you! Our 12WBT Crews provide encourangement and support all around Australia and beyond!

Meet some of our amazing Members!

"It became really clear that in changing my life I hadn’t just made myself physically stronger, but personally stronger too." BELLA

"12WBT gave me the tools through fitness, nutrition and mindset to help me live this amazing life to the fullest potential." LIZ

"I love this program so much - It’s the whole package. The food plans & the exercise with the Member Zone… it all just works." TANYA