health and Beauty 4Ever

  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...

  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 ...

  CHEST SHOULDERS TRICEPS WORKOUT DETAILS 💪 Target Muscles: Shoulders, Triceps, Biceps ⏱ Duration: 40 Min 45-60 sec work | 20 sec rest | Crazy 8s Burnout Finisher | Day 20 - 6 Week Build 0:00 - Intro BLOCK 1 0:32 - Kneeling Shoulder Press 1:36 - Skull Crushers 2:41 - Concentration Curl (Right) 3:46 - Concentration Curl (Left) 4:51 - Neutral Shoulder Press 5:56 - Tricep Kickback (Right) 7:05 - Tricep Kickback (Left) 8:06 - Preacher Curl (Right) 9:11 - Preacher Curl (Left) 10:17 - Round 2 (repeat) BLOCK 2 20:51 - Rear Delt Fly 21:28 - Alt Bicep Curls 22:18 - Tricep Extension (Right) 22:59 - Lateral Raise (Right) 23:45 - Tricep Extension (Left) 24:23 - Lateral Raise (Left) 25:12 - Hammer Curl Holds 25:49 - Alt Front Raise 26:40 - Round 2 (repeat) FOREARM BLOCK 33:17 - Inner Wrist Curls 34:22 - Forward Wrist Curls 35:27 - Wrist Curls 36:33 - Round 2 (repeat) FINISHER 39:40 - Crazy 8s Shoulder Burnout Finisher Have a great workout!👊

  Ingredients 2   tablespoons   extra virgin olive oil 2   cups   carrots   peeled and sliced 1   cup   parsnips   peeled and sliced 1   cup   celery ribs   sliced ½   cup   onion   diced 1   leek   halved lengthwise, sliced, and rinsed 4   garlic cloves   minced 1   teaspoon   kosher salt ½   teaspoon   freshly ground black pepper 2   chicken breasts   skinless and boneless 2   sprigs fresh thyme 2   sprigs dried or fresh tarragon 1   bay leaf 5   cups   low-sodium chicken broth ¼   cup   roughly chopped fresh parsley/cilantro Instructions Heat oil in a large pot over medium heat. Add the carrots, parsnips, celery, leek, and onion. Cook for 4-5 minutes, stirring frequently. Add garlic, salt, and pepper, and cook for another minute. Add thyme, tarragon, bay leaf, chicken, and broth. Bring to a boil, then reduce the heat to low an...