health and Beauty 4Ever

The timer will be on for a majority of the workout for 45 seconds of work, 15 seconds rest, occasionally it will be 50 seconds of work, 10 seconds rest. It is important to go at your own pace. This applies to all the exercises. You will notice I perform each movement pretty slow... controlling the movement makes the weight feel a lot heavier, particularly on the lowering portion! SHOULDER PRESS PULLOVER SHOULDER PRESS PULLOVER CHEST PRESS ALTERNATING RENEGADE ROWS CHEST PRESS ALTERNATING RENEGADE ROWS BENT OVER ROW PUSH UPS BENT OVER ROW PUSH UPS FLYES REAR DELT FLYES FLYES REAR DELT FLYES FRONTAL RAISE SUPINE ROW FRONTAL RAISE SUPINE ROW TATE PRESS (50/10) CURLS (50/10) TATE PRESS (50/10) CURLS (50/10) SKULLCRUSHER HAMMER CURL SKULLCRUSHER HAMMER CURL DEADBUG one side HOLD! DEADBUG switch side HOLD! DOUBLE DEADBUG HOLD! Finisher: DEEP PUSH UPS HOLD! SWEEPS HOLD! DEEP PUSH UPS HOLD! You should be feeling pretty fatigued by the time you reach the Arnold Presses so ensure you per

  Ingredients ▢ ¼   recipe of birria consomé  *see below ▢ 20   corn tortillas ▢ 2   cups   shredded Oaxaca cheese ▢ 1   peeled and small diced yellow onions ▢ ½   cup   chopped fresh cilantro ▢ juice of 2 lemons Instructions Prepare the birria consomé but do not add the chopped meat back to the strained liquid in the pot. Making 1 taco at a time, lightly dip two corn tortillas into the top part of the consomé liquid and place on top of each other in a cast-iron skillet over medium to medium-high heat. Immediately evenly sprinkle some of the cheese onto the top of the corn tortilla, followed up with evenly adding some of the chopped meat to the one-half side of the taco on top of the cheese. At this point you can also add on diced onions and cilantro, but that part is optional. Cook for a minute or two and then fold the taco over to help form it. Cook for about one more minute. Repeat the process until all of the meat has been used. Serve each taco with a small bowl of the consomé liqu

  You can also use a barbell or kettlebell if you have that heavier weight available! I will be using a chair for hip thrusts however you can absolutely perform bridges on the mat! We will begin with some activation before going into a variety of movements to target those glutes and hamstrings! Banded activation for approx 6 minutes! Simply follow along on screen between full range, pulses and holds! Hip thrust Hip thrust Hip thrust/ hold/ thrust Hip thrust Staggered/ hold / full range Staggered/ hold / full range Bodyweight x1 leg thrust/ hold/ full range Bodyweight x1 leg thrust/ hold/ full range 1 1/2 sumo squat 1 1/2 sumo squat Sumo hold (rise on beep) 1 1/2 rep RDL 1 1/2 rep RDL Staggered RDL/ pulses/ full range Staggered RDL/ pulses/ full range Sumo squat to RDL Sumo squat to RDL Finisher: Lateral side step Switch Diagonal tap Switch 1/2 squats Squat hold with abduction Squats Remember that when using the band, really utilise it! This type of workout is different to

  INGREDIENTS  2   cups   cauliflower rice chop/grind to couscous size ▢ 2   large eggs ▢ 2   tbsp   ground flaxseed meal ▢ ¼   tsp   coarse salt ▢ 2   tsp   coconut aminos ▢ Chopped scallions ,  as much as you like ▢ Dash of onion powder and white pepper ,  (white pepper optional)  Umami Scallion Pancakes Sauce: 4   tbsp   coconut aminos ▢ 4   tsp   rice vinegar ▢ 1   tsp   toasted sesame oil ▢ 2   tsp   hot sauce ,  optional ▢ 1   tsp   fresh grated ginger ,  optional Sprinkle of chopped scallions and toasted white sesame seeds INSTRUCTIONS In a 4-cup (small) food processor finely chop 2 cups cauliflower rice to couscous size. Microwave for 1 and half minutes until the cauliflower couscous are slightly softer. Set aside to cool then squeeze out the liquid content as much as you can with a cheesecloth or clean kitchen towel. Combine the rest of ingredients. Mix well and set the mixture aside for 5-10 minutes. In the meantime preheat a cast iron skillet (or any skillet you have that wo