December in South Africa is more than just a month—it’s a way of life. The sun’s out, the vibes are high, and there’s no better way to gather your squad than around a sizzling braai. Whether you’re hosting family, friends, or a mix of both, a good braai isn’t just about food—it’s about the experience. This year, why not take it up a notch and make your braai a day of fun, fitness, and flavour?
We’ve paired mouthwatering high-protein recipes with quick, effective workouts you can smash out between flipping the meat and serving up. Think juicy chicken sosaties, perfectly grilled fish, and colourful veggie kebabs, all with a side of quick and easy exercises. Let’s make this summer your fittest, tastiest one yet.
Starter: Chicken Sosaties with a Side of Push-Ups and Dumbbell Rows
What’s Cooking?
Chicken sosaties are a braai classic—simple, flavourful, and packed with lean protein. Thread them with your favourite veggies like peppers, onions, and mushrooms for a colourful dish that’s as nutritious as it is delicious.
Recipe:
- Ingredients:
- 500g chicken breast, cubed
- 1/4 cup olive oil
- Juice of 1 lemon
- 3 cloves garlic, minced
- 1 tsp paprika
- Salt and pepper to taste
- Skewers (soak in water for 30 minutes to prevent burning)
- Instructions:
- Combine olive oil, lemon juice, garlic, paprika, salt, and pepper in a bowl.
- Marinate the chicken cubes for at least 1 hour (overnight for max flavour).
- Thread the chicken onto skewers, alternating with chunks of veggies.
- Grill over medium coals for 10–12 minutes, turning often.
Why It Works:
Chicken is a lean, protein-rich option that’s perfect for building muscle. Paired with veggies, it’s a nutrient-packed dish that fuels your gains.
While the Skewers Sizzle: Push-Up and Dumbbell Row Circuit
While keeping an eye on those sosaties, grab your Trojan Hex Dumbbells and mix in some strength work with your push-ups on a Trojan Aerobic Step.
Workout:
- Standard Push-Ups: 10 reps
- Incline Push-Ups (using the Trojan Large Aerobic Step): 10 reps
- Single-Arm Dumbbell Rows (per arm): 12 reps
Repeat for 3 rounds. You’ll hit your chest, back, and arms, keeping you strong and sculpted.
Main: Grilled Fish with Medicine Ball Slams and Resistance Band Rows
What’s Cooking?
Grilled fish is the light, flaky, high-protein star of any braai. Coat your fillets in a tangy lemon and herb marinade and pair with a refreshing side of quinoa salad or grilled corn for a balanced main course.
Recipe:
- Ingredients:
- 4 firm fish fillets (kingklip, hake, or yellowtail work beautifully)
- 2 tbsp olive oil
- Juice and zest of 1 lemon
- 1 tsp dried oregano
- 1 tsp garlic powder
- Salt and pepper to taste
- Instructions:
- Combine olive oil, lemon juice, oregano, garlic powder, salt, and pepper in a bowl.
- Brush the marinade over the fish fillets.
- Place the fillets on a hot grill and cook for 3–5 minutes per side or until they flake easily with a fork.
- Garnish with fresh parsley and serve.
Why It Works:
Fish is high in protein, low in fat, and packed with omega-3 fatty acids. It’s also quick to cook, so you’ll have to push yourself to fit in a solid workout while the grill does its magic.
Workout While It Grills: Ball Slams and Resistance Band Rows
Grab your Trojan Slam Ball and Resistance Bands for a workout that combines explosive power and strength.
Workout:
- Overhead Ball Slams: 12 reps
- Side-to-Side Medicine Ball Slams: 12 reps (6 per side)
- Resistance Band Rows: 12 reps (wrap the band around a secure post for these)
Rest for 30 seconds and repeat for 3 rounds. This combo works your core, upper back, and shoulders, giving you that sculpted, athletic look.
Herbivore’s Option: Protein-Packed Veggie Kebabs with Jump Rope Intervals
What’s Cooking?
This one is for the herbivores! These veggie kebabs are loaded with mushrooms, baby corn, and brinjals, then topped with a sprinkle of feta for a protein-packed finish. They’re the perfect, light way to wrap up your braai feast.
Recipe:
- Ingredients:
- 10 button mushrooms
- 1 brinjal, cubed
- 1 handful baby corn
- 2 tbsp olive oil
- 1 tsp balsamic vinegar
- Salt and pepper to taste
- Feta cheese for garnish
- Instructions:
- Toss the veggies in olive oil, balsamic vinegar, salt, and pepper.
- Thread onto skewers and grill for 8–10 minutes, turning often for even cooking.
- Sprinkle with crumbled feta just before serving.
Final Round: Jump Rope and Stability Work
While those veggies caramelise, it’s time to torch some calories and work on your balance with a Trojan Jump Rope and Balance Ball.
Workout:
- Jump Rope Intervals: 30 seconds standard jumps, 30 seconds high knees, 15 seconds double unders.
- Balance Ball Plank (using the Trojan Anti-Burst Body Ball): 30 seconds.
- Mountain Climbers (arms on the Ball): 30 seconds.
Repeat for 3 rounds. This combo hits your cardio, core, and stability, ensuring you finish strong.
Bon Appetit!
This summer, it’s all about balance. Good food, great company, and just enough movement to feel strong and energised. Whether you’re smashing out push-ups on the lawn or dishing up a plate of good food, this is your recipe for a braai season that’s as fit as it is fun.
