health and Beauty 4Ever

  GLUTES & HAMSTRINGS WORKOUT DETAILS 💪 Target Muscles: Glutes, Hamstrings ⏱ Duration: 40 Min 45-80 sec work | 20 sec rest | Tri-Set Finisher | Day 14 - 6 Week Build 0:00 - Intro BLOCK 1 0:32 - Elevated Reverse Lunge (Right) 1:19 - Elevated Split Squat (Right) 2:29 - Elevated Reverse Lunge (Left) 3:20 - Elevated Split Squat (Left) 4:30 - Elevated Glute Bridge 5:46 - Round 2 11:07 - Round 3 BLOCK 2 17:06 - Single Leg RDL (Right) 18:05 - Single Leg RDL (Left) 19:05 - Stiff Leg Deadlifts 20:06 - Glute Bridge 21:11 - Round 2 BLOCK 3 26:05 - Dumbbell Hamstring Curls 27:00 - Dumbbell Hamstring Pulses 27:50 - Glute Bridge 29:04 - Round 2 TRI-SET FINISHER 32:06 - (a1 Dumbbell Glute Lunge Right) (a2 Dumbbell Glute Lunge Left) (a3 Sumo Deadlift Pulses)

broccoli cauliflower au gratin Ingredients: 1 medium head cauliflower, cut into florets 1 bunch broccoli, cut into florets 1 cup half and half sea salt and ground pepper to taste 2 pinches ground nutmeg shredded  RAW cheddar or gruyere cheese to taste almond meal Preheat oven to 350 F. In a bowl, combine the half and half, salt, pepper and nutmeg and set aside. Place all of the florets in a 9x13" baking dish.  Pour in the half and half mixture all over the veggies, cover your baking dish with aluminum foil and bake for 40 minutes.  Remove from oven, add the cheese (I used about 1/2 cup) and the almond meal (I used 1/4 cup).  Pop back into the oven for an additional 10 minutes.  If you want it to get golden brown, set it to broil at the end for a few minutes. Yields 6 servings.

  💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 40 Min 40-60 sec work | 20 sec rest | Tri-Set Finisher | Day 13 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Dead-Stop Row (Right) 1:36 - Dead-Stop Row (Left) 2:40 - Outer Bicep Curl (Right) 3:47 - Outer Bicep Curl (Left) 4:51 - Rear Delt Fly (Pronated) 5:57 - Round 2 (repeat) BLOCK 2 12:12 - Alt Rows 12:48 - Superman Pulldowns 13:38 - Alt Bicep Curls 14:15 - Zottman Curls Drop Set 15:04 - Rear Delt Row (Right) 16:09 - Rear Delt Row (Left) 17:16 - Round 2 (repeat) BLOCK 3 22:39 - Supinated Row (Right) 23:45 - Supinated Row (Left) 24:48 - Alt Hammer Curls 25:19 - Eccentric Hammer Curls 26:09 - Triangle Reverse Fly 27:15 - Round 2 (repeat) BLOCK 4 32:39 - Single DB Row 33:44 - Preacher Curl Right 34:48 - Preacher Curl Left 35:53 - Rear Delt Fly Pulses 37:00 - Round 2 (repeat) FINISHER 41:15 - Row to RDL to Curl Have a great workout!👊