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TheWKOUT - Split & Sweat #9 - Sweat - Full Body

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  The WKOUT : 1 Minutes Work / 10 Seconds Rest 5 x Cardio / Skipping Stop Squats Box Jumps / Step Ups Biceps Skipping Deadlift Burpee & Dragon Press Hammer Curls Repeat All Above Snatch Triceps Swings Triceps Cross Over Push Ups Flys Row & Shoulder Press Front Raise Wood Chop - Left Wood Chop - Right Twists Oblique - Left Oblique - Right

Enchilada Sauce

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  Ingredients 1/2 Cup Tomato paste 2 Cups Broth 2-3 Tablespoons Enchilada seasoning 3 Tablespoons Avocado oil 2 Tablespoons Coconut flour 1 Teaspoon Apple Cider vinegar 1/2 Teaspoon Xanthan Gum Enchilada Spices: 1 Tablespoon Chilli powder 1 Tablespoon Paprika Powder 1 Tablespoon Onion Powder 1/2 Tablespoon Oregano 1/4 Tablespoon Cumin 1 Tablespoon Garlic Powder 1/2 Tablespoon Black pepper 1/2 Tablespoon Salt 1/2 Tablespoon Brown Sweetener 1 Teaspoon Cinnamon Instructions   Prepare all your ingredients. If you plan to make your seasoning, ensure all of the herbs and spices are from a well-known source and as fresh as possible. Heat your saucepan. Add avocado oil and let it cook for 1 minute on medium heat. Reduce heat, and add coconut flour. Using a spatula mix it all into a smooth paste. This is the base for the sauce. Add your spices and mix once again. Once all is combined, add your broth, tomato paste, and vinegar in. Mix it all and bring i...

THEWKOUT #404 - Sweaty Lighter Legs

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  THEWKOUT: 1 Minutes Wk / 15 Second Rest Step Ups Side Step Ups Step Overs Step Up - Left Step Up - Right Lunge - Back Lunge - Front ( L&R ) Curtsy Lunge ( L&R ) Add Weight : ( L&R ) Step Ups Lunge Hamstring Good Mornings Lunge Hamstring Good Mornings Curtsy Lunge Lunge - Back Hamstring Deadlifts Lunge - Front Hamstring Deadlifts Curtsy Lunge Hamstring Deadlifts ( L&R ) Squats Narrow Squat & Hamstrings Step Ups

Curry Beef Bowls

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  Ingredients ▢ 3 tablespoons oil ▢ 1 large onion (finely diced) ▢ 2 cloves garlic (minced) ▢ 1 large russet potato (cut into a ½-inch dice) even a sweet potato would be good ▢ 1 pound ground beef (450g) ▢ 2 tablespoons curry powder ▢ 1½ teaspoons turmeric ▢ ½ teaspoon cumin ▢ ¼ teaspoon  monkfruit or a tablespoon of RAW honey ▢ ¼ teaspoon black pepper ▢ 1 teaspoon salt ▢ 1½ cups beef broth (350 ml) ▢ 1 tablespoon cornstarch  or arrowroot ▢ 1 cup peas Instructions In a skillet or wok, heat the oil over medium high heat. Add the onions and garlic and cook until translucent and just slightly caramelized. Add the potatoes. Let cook for 10 minutes, turning the heat down if the potatoes are crisping too much. Add the ground beef, breaking it up with a spatula, and cook the beef until browned. Next, add the curry powder, turmeric, cumin, sugar, black pepper, and salt. Stir to combine. Make a cornstarch slurry by mixing the beef broth with 1 tablesp...

THEWKOUT #502 - Full Body - Core & Arms Bonus Sections

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THEWKOUT - EQUIPTMENT - Dropset Weights 2 x Kettlebell THEWKOUT - 50 Seconds WK / 10 Seconds Rest 5 x Skipping / Cardio Swings Gorilla Row Stop Squats Walk Out & Push Up Crunches RDL Woodchops - Left Woodchops - Right Biceps To Shoulder Press Tricep Kick Backs Core Bonus Repeat Main WKOUT * Arms Bonus - Biceps, Shoulder Flys, Rear Delts, Overhead Triceps, Hammer Curls Repeat Main WKOUT * Another 300 Calorie Day.  

Shepherd’s Pie Soup

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  Ingredients: 2 lbs russet potatoes or white sweet potatoes, peeled and cubed 1 Tbsp grass-fed butter or ghee sea salt and ground pepper, to taste 1 lb ground lamb, ground beef, ground chicken, ground turkey, ground pork or a combination of these 1 large sweet onion, diced 5 celery ribs, finely chopped 4 garlic cloves, minced 1 Tbsp Italian seasoning 2 tsps dried thyme 12 oz bag mixed frozen mixed vegetables 6 cups chicken or beef bone broth 1 cup organic grass-fed Greek yogurt, or sour cream, room temperature Topping suggestions: freshly shredded cheddar cheese freshly chopped parsley chopped green onions Instructions Set your Greek yogurt/sour cream and frozen vegetables on the counter. The dairy will combine with your hot soup better if it’s not cold. Allow the frozen veggies to begin thawing a bit. Boil your potatoes in salted water until tender (about 20 minutes), then drain all the liquid. Remove about half of your cooked potatoes and set aside. Mash the remaining potatoes i...

Resistance, Bodyweight & Strength

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Banded Squat & Side Leg Bend-left Banded In & Out Squats-Left Squat & Side Leg Bend-Right Banded In & Out Squats-Right Banded Curtsy-Left Banded Curtsy-Right In & Out Squats Banded Walks In & Out Squats w/ Side Walks-left Switch Sides Back Kicks 2 Pushup Burpees w/ Jump Tucks 10 Mt Climbs + Wide Tuck Elbow Planks + Push ups Fast Feet 10x + Competition Push ups & Jump up Jump Lunges + Squat In & Squat Out Low Walks Back and Forth V-Ups KB Snatch + Step up-left KB Snatch + Step up-right KB Cleans Step Up-left Switch Sides Lunge + KB Press-left Switch Sides Half Lunge + RDL-left Switch Side Swings KB Squat High Swings High squat to a low squat Around the World Leg KB KB Squat+Forward +Press KB Around the World Squat KB Squat + 1 Arm Press-left Switch Side KB Side Twist + Press KB Bicep Curls KB Pulls Tricep Dips Wide Leg Tricep Dips Leg lift w/ Crunch Reverse Crunch Russian Twists Russian Twists w/ Bike Legs Boat BAnded Squats