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40 Min CHEST, SHOULDERS & TRICEPS WORKOUT with DUMBBELLS | 6 Week Build Series - Day 22

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  CHEST SHOULDERS TRICEPS WORKOUT DETAILS 💪 Target Muscles: Chest, Shoulders, Triceps ⏱ Duration: 40 Min 40-60 sec work | 20 sec rest | Superset Finisher | Day 22 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Floor Chest Press 1:07 - Fly Hex Variation 1:57 - Lateral with Quarter Raise 2:57 - Lying Tricep Extension 3:58 - Round 2 (repeat) BLOCK 2 8:14 - Unilateral Press (Right) 8:44 - Svend Press 9:34 - Unilateral Press (Left) 10:04 - Svend Press 10:55 - Kneeling Alt Shoulder Press 11:54 - Alt Constant Tension Skull Crushers 12:54 - Front Raise (Right) 13:54 - Front Raise (Left) 14:55 - Round 2 (repeat) BLOCK 3 22:25 - Decline Chest Press 23:24 - 6 Way Laterals 24:24 - Cross Body Tricep Extension (Right) 25:24 - Cross Body Tricep Extension (Left) 26:25 - Round 2 (repeat) BLOCK 4 31:14 - Rotating Chest Press 32:14 - Low Fly Variation 33:15 - Kneeling Front Press 34:14 - Overhead Tricep Extension 35:16 - Round 2 (repeat) FINISHER 39:08 - (a1 Lateral Ra...
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Creamy Italian Orzo

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  Main Ingredients (Serves 4–5): 1 lb ground Italian sausage (mild or spicy) 1½ cups orzo pasta (uncooked) 1 small yellow onion, finely diced 2 cloves garlic, minced 3 cups chicken broth ½ cup heavy cream ½ cup grated Parmesan cheese 1 tbsp olive oil 1 tsp Italian seasoning Salt and black pepper, to taste Fresh parsley or basil, chopped (for garnish) Optional Add-Ins: 1 cup baby spinach (stirred in at the end) ½ cup sun-dried tomatoes or halved cherry tomatoes Crushed red pepper flakes (for heat) Zest of 1 lemon for brightness Step-by-Step Instructions: 1. Sauté the sausage Heat olive oil in a large skillet over medium-high heat. Add Italian sausage and cook until browned, breaking it up with a spoon—about 5–7 minutes. 2. Add aromatics Stir in diced onion and cook 2–3 minutes. Then add garlic and Italian seasoning; cook until fragrant, about 1 minute. 3. Stir in orzo Add the uncooked orzo and toss to coat in the sausage mixture. Toast for 1–2 minutes to develop flavor. 4. Simmer wi...
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45 Min TOTAL LEGS WORKOUT with DUMBBELLS | 6 Week Build Series - Day 21

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  TOTAL LEGS WORKOUT DETAILS 💪 Target Muscles: Quads, Hamstrings, Calves, Glutes ⏱ Duration: 45 Min 40-60 sec work | 20-30 sec rest | Finisher | Day 21 - 6 Week Build 0:00 - Intro BLOCK 1 0:30 - Goblet Squat Pause 1:40 - Goblet Squat 2 Pulse Bodyweight 2:50 - Forward Lunge 2 Pulse (Right) 4:00 - Forward Lunge 2 Pulse (Left) 5:10 - Kneeling to Squat 6:31 - Round 2 (repeat) BLOCK 2 13:05 - RDL 13:43 - RDL Pulses 14:38 - Hamstring Bridge (Right) 15:42 - Hamstring Bridge (Left) 16:48 - RDL Iso Hold (Right) 17:53 - RDL Iso Hold (Left) 19:08 - Round 2 (repeat) BLOCK 3 25:44 - Glute Bridge 26:31 - Glute Bridge Pulses 27:36 - Reverse Lunge 2 Pulse (Right) 28:41 - Reverse Lunge 2 Pulse (Left) 29:47 - Glute Squat 31:03 - Round 2 (repeat) CALVES 36:38 - Toe Elevated Calf Raise (Right) 37:44 - Toe Elevated Calf Raise (Left) 38:49 - Toe Elevated Calf Raise Both 39:57 - Round 2 (repeat) SUPERSET FINISHER 43:19 - Split Squats (Right + Left) Have a great workout...
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Chili Lime Shrimp Quinoa Bowls

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  Ingredients  1   cup   quinoa   rinsed ▢ 1 ¾   cups   chicken broth ▢ 2   avocados   peeled, pitted, quartered ▢ 1   pound   tomatillos   about 6, husks removed ▢ ¾   cup   finely chopped cilantro   divided, plus more for serving ▢ 1   jalapeño   seeded and diced ▢ 5   garlic cloves   finely minced, divided ▢ 2 ¾   teaspoons   salt   divided ▢ 1 ½   teaspoons   black pepper   divided ▢ 5   tablespoons   lime juice   from 3 limes, divided ▢ 2   tablespoons   olive oil   divided ▢ 2   teaspoons   packed brown sugar or swerve ▢ 2 ½   teaspoons   chili powder   divided ▢ 1 ½   teaspoons   paprika   divided ▢ 1   pound   large shrimp   peeled, deveined ▢ 1   (15.25-ounce)  can corn   drained ▢ 1   (15.5-ounce)   can black beans   drained and rinsed ▢ 2 ...
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