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HIIT for the gym

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WORKOUT #1 Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Swing Through Lunge - 10 reps B) DB Pushups - 10 reps C) DB Squats - 10 reps D) DB Overhead Press - 10 reps WORKOUT #2 Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Deadlift - 12 reps B) DB Renegade Row - 12 reps total (6 rows each side) C) DB Curl to Press - 12 reps D) DB Burpees - 12 reps WORKOUT #3 Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two. A) Skip - 45s - Rest 15s B) Pushups x 45s - ...
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Green Chile Cheese Soup

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  Ingredients 1 tablespoon butter ¼ cup finely chopped yellow onion 1 teaspoon minced garlic 1 (7-ounce) can fire-roasted green chiles, drained and chopped 1½ teaspoons ground cumin ¼ teaspoon ground black pepper 3 cups chicken bone broth 1¼ cups half-and-half 1½ cups shredded cheddar cheese Instructions 1. Sauté the Aromatics Place a large saucepan over medium-high heat and melt the butter. Add the finely chopped onion and cook, stirring often, for 1–2 minutes, until softened. Stir in the minced garlic and cook for another 30 seconds, just until fragrant. 2. Add the Chiles and Seasonings Stir in the chopped fire-roasted green chiles, cumin, and black pepper. Mix well to distribute the spices evenly. 3. Build the Soup Base Pour in the chicken-style broth and add the half-and-half. Stir to combine. 4. Melt the Cheese Add the shredded cheddar cheese and cook, stirring frequently, for about 5 minutes, or until the soup is hot and the cheese has fully melted into a smooth, creamy consi...
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TheWKOUT - Split & Sweat #1 - Split - Legs

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  Equipment Used - 1 x 20kg Bar & 15kg Aside - Optional Rack - Optional 1 x 10kg Weight 2 x 5kg Weights The WKOUT : Perform 10 Reps of the following x 3 Rounds Bodyweight Squats Bodyweight Lunges Bodyweight Step Ups Bodyweight Curtsy & Wide Lunge Squats Goblet Squats Step Ups Lunges Hamstring Deadlifts Step Ups Curtsy Lunges Calves
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Raspberry Tiramisu

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  For the Raspberry Puree: 2 cups fresh raspberries 1/4 cup granulated sugar 1 tablespoon lemon juice (freshly squeezed is best) For the Mascarpone Cream: 1 cup heavy cream (cold) 8 ounces mascarpone cheese , softened (let it sit at room temperature for about 30 minutes) 1/2 cup powdered sugar (sifted, if possible) 1 teaspoon vanilla extract For Assembly & Garnish: 1 package ladyfinger cookies (savoiardi) 1/2 cup brewed coffee , cooled (espresso or strong drip coffee works well) Fresh raspberries, for garnish Cocoa powder, for dusting (optional, but adds a nice color contrast) Swaps and Notes Fruit: If raspberries aren’t in season, you can use frozen raspberries (thaw them first) or substitute with an equal amount of strawberries or a berry mix. Adjust sugar based on the fruit’s sweetness. Coffee Alternative: If you want a coffee-free dessert, dip the ladyfingers into milk or a light simple syrup mixed with a splash of vanilla. Mascarpone: You can substitute cream cheese...
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TheWKOUT - Lift & Burn #12 - Two Weights Only Burn

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Welcome to your WKOUT. Equipment Used - 2 x 20lb Kettlebells 21x 10kg Slam Ball / Optional 2 x 10kg Weights Rops - Optional Box - Optional The WKOUT : TheWKOUT Starts At 2 Minute in 2 Minute Work / 20 Seconds Rest TheWKOUT - Cardio / Skipping 2 x Row & 2 x Press Press & Lunge - Left Press & Lunge - Right 2 x Row & 2 x Squat Skipping / Cardio x 2 Row, Row & Press - Left Row, Row & Press - Right Row, Row & Press - Left Lunge Upright Row & Windmill - Left Row, Row & Press - Right Lunge Upright Row & Windmill - Right L & R Windmill Squat & Lunge - Left & Right Skipping / Cardio x 2 Slams or Cleans 1/2 Burpee & Slam Throws Push Up - L&R & Slam Stand & Slam Skipping / Cardio x 2 Step Ups - Left Step Ups - Right Step Ups Step Ups - Left Step Ups - Right Tuck Abs V Ab - Left V Ab - Right Reverse Hold  
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Chiles Rellenos Cornbread

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  Ingredients: 2 cups stone-ground yellow cornmeal 2 teaspoons baking powder 1⁄2 teaspoon baking soda 1⁄2 teaspoon salt 1 cup sour cream 2 large eggs 1 cup creamed corn 1 (4 ounce) can chopped green chilies, rinsed and drained 1 cup shredded cheddar-jack cheese Instructions:  Step 1: Preheat the oven to 400°F Lightly coat an 8-inch round cake pan with cooking spray. Step 2: In a medium bowl, whisk the cornmeal, baking powder, baking soda, and salt. In a large bowl, whisk the sour cream, eggs, and creamed corn. Gently fold in the cornmeal mixture, diced green chilies, and cheddar-jack cheese until just combined. Pour the batter into the prepared baking dish, spreading it evenly. Step 3: Bake in the preheated oven for approximately 30 minutes, or until a toothpick inserted into the center comes out clean. Allow the cornbread to cool in the pan on a wire rack before cutting. Serve warm or at room temperature.
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