health and Beauty 4Ever

  💪 Target Muscles: Chest, Back, Shoulders, Biceps, Triceps, Core ⏱ Duration: 45 Min 40-80 sec work | 20 sec rest | Finisher | Day 5 - 6 Week Build 0:00 - Intro BLOCK 1 0:30 - Alt Row Holds 1:32 - Floor Chest Press 2:16 - Floor Chest Fly 3:10 - Preacher Curl (Right) 3:46 - Preacher Curl Drop Set (Right) 4:35 - Preacher Curl (Left) 5:10 - Preacher Curl Drop Set (Left) 6:00 - Kneeling Shoulder Press 7:00 - Skull Crusher 7:46 - Round 2 (repeat) BLOCK 2 16:35 - Pullovers 17:35 - Close Grip Press 18:35 - Alt Hammer Hold 19:16 - Hammer Iso Hold 19:50 - Lateral Raises 20:27 - Lateral Raise Drop Set 21:16 - Tricep Press 22:07 - Round 2 (repeat) BLOCK 3 29:00 - Dead-Stop Row with Hold (Right) 30:00 - Dead-Stop Row with Hold (Left) 31:01 - Decline Chest Press 32:00 - Outer Bicep Curl 32:32 - Close Bicep Curl 33:20 - Alt Front Raises 33:55 - Bent Over Fly 34:45 - Dumbbell Dips 35:48 - Round 2 (repeat) BLOCK 4 - CORE/ABS 43:35 - Reverse Crunches 44:35 - Alt...

  Ingredients 3   tablespoons   extra-virgin olive oil 1   tablespoon   chili powder 1   teaspoon   ground cumin ½   teaspoon   kosher salt ¼   teaspoon   ground chipotle ¼   teaspoon   garlic powder 2   large   sweet potatoes  ( 2   pounds ), peeled and cut into 3/4-inch rounds Flaky sea salt (optional) Directions Position oven rack 6 inches from broiler. Preheat oven to 425°F. Stir oil, chili powder, cumin, salt, chipotle and garlic powder together in a small bowl. Space sweet potato rounds evenly on a large rimmed baking sheet. Brush both sides of the rounds with the spice mixture. Bake until just tender, 15 to 18 minutes. Remove from oven. Set broiler to high. Mash each sweet potato with the bottom of a Mason jar or sturdy glass. Broil until browned in spots and crispy on the edges, about 3 minutes. Sprinkle with salt, if desired.

  45-90 sec work | 20 sec rest | Finisher | Day 4 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Sumo Squat 1:35 - Sumo Squat Set 2 2:40 - Sumo Squat Set 3 3:55 - Good Morning 5:01 - Good Morning Set 2 6:10 - Good Morning Set 3 7:20 - Rear Elevated Split Squat Right 8:20 - Split Stance Good Morning Right 9:20 - Rear Elevated Split Squat Left 10:20 - Split Stance Good Morning Left 11:22 - Round 2 (repeat) BLOCK 2 16:10 - Lying Dumbbell Hamstring Curls 17:15 - Side Lunges Right 18:20 - Side Lunges Left 19:23 - Round 2 (repeat) 23:01 - Close Stance RDL 24:05 - Close Stance RDL Set 2 25:20 - DB Fire Hydrant Right 26:25 - DB Fire Hydrant Left 27:30 - Reverse Lunges 1 1/2 Right 28:35 - Reverse Lunges 1 1/2 Left 29:51 - DB Fire Hydrant Right 30:55 - DB Fire Hydrant Left 32:01 - Reverse Lunges 1 1/2 Right 33:05 - Reverse Lunges 1 1/2 Left FINISHER 33:57 - 60 Sec Slow Sumo Squats Have a great workout!👊

  Equipment 1 large saucepan 1 stick blender or food processor Ingredients 2   tablespoons  oil for frying (cocnut oil) ▢ 2   large onions, sliced ▢ ½   red chilli, finely sliced  -  or a whole chilli if you like more heat ▢ 2   teaspoons   chopped garlic ▢ 2   teaspoons   ginger paste  -  or two tsp. grated garlic ▢ 1   teaspoon   turmeric ▢ 1   kilogram   (2.2lb) yellow sweet potatoes, sliced into chunks ▢ 750   millilitre   (3 cups) vegetable stock ▢ 400   millilitre   (3.5 fl oz) coconut milk ▢ 1   teaspoon   salt  -  or to taste ▢ ½   teaspoon   black pepper ▢ 1   lime  -  we will use the juice of half and the zest of the whole lime ▢ coriander for garnishing (optional) ▢ chopped peanuts for garnishing (optional but recommended) Instructions In a large saucepan, heat the oil over  medium  heat. Add the sliced onions, cover w...