health and Beauty 4Ever

DEADSTOP CHEST PRESS BENTOVER ROW CHEST PRESS SUPINE ROW STAPLE 2X 4KG SLOW LATERAL RAISES FASTER REPS DIAMOND PRESS X2 DB PAUSED PULLOVERS' DIAMOND PRESS X1 DB PULLOVERS STAPLE 2X 4KG SLOW LATERALS FASTER BREPS SLOW PUSHUPS PAUSED RENEGADE ROWS PUSH UPS RENEGADE ROWS  

  INGREDIENTS: 3   cloves   garlic   minced 1   tbsp   fish sauce 2   tsp   oyster sauce 1   tbsp   brown sugar (swerve) 1   tbsp   dark soy sauce 1   tsp   black pepper 1   tbsp   sake   optional 2   lb   ribeye steak   1 inch cubes 2/3   cup   water 1/3   cup   rice wine vinegar 1   tsp   granulated sugar  (swerve) 1/2   red onion   thinly sliced 1   head   lettuce 2   tomatoes METHOD: Add the garlic, fish sauce, oyster sauce, brown sugar, black soy sauce, pepper, and sake into a large bowl. Whisk together until combined. Add the steak to the bowl and coat with the marinade. Set aside to marinate for 30 minutes.  Make the pickled red onions. Mix together the water, rice wine vinegar, and sugar in a small bowl. Add in the red onion and set aside Cook the steak after marinating for 30 minutes. First, heat a tablespoon of oil...

  X3 SUMO DEADLIFTS X1 1/2 REPS STAPLE: SQUAT w/ CALF RAISE X3 RDLs X1 1 1/2 REPS STAPLE: SQUAT w/ CALF RAISE X3 REAR STEP LUNGES X1 STATIC LUNGE X1 SINGLE LEG CALF RAISE X3 REAR STEP LUNGES X1 STATIC LUNGE X1 SINGLE LEG CALF RAISE X3 LATERAL LUNGE X1 HOLD (rise at 10 seconds) X1 SINGLE LEG CALF RAISE X3 LATERAL LUNGE X1 HOLD (rise at 10 seconds) X1 SINGLE LEG CALF RAISE FINISHER! 60/60/70/30 SUITCASE SQUAT CALF RAISE BODYWEIGHT CLOSE SQUAT 1/2 REP SQUATS!

Ingredients    2   small   carrots   chopped ▢ 1   small   onion   chopped ▢ 2   celery stalks   chopped ▢ 3   cloves   garlic ▢ 8   ounce   pancetta ▢ 1   pound   ground beef 80/20 ▢ 1   pound   ground pork ▢ 1   cup   white wine ▢ 1   29 ounce can   crushed tomatoes ▢ 1  4 ounce   tomato paste ▢ 2   cups   chicken broth ▢ 1   cup   whole milk or full fat coconut milk salt and pepper to taste Instructions   In a  food processor  add the carrots, onion, celery, and garlic. Pulse until crossly chopped. Be careful not to pulse it too long so that it turns into mush. Remove and set aside on a plate. Add the pancetta to the food processor and pulse until it is coarsely chopped. Add to a large  skillet  and cook the pancetta for 5-6 minutes over medium-high heat or until it starts to crisp. Remove and set aside on a plate. Add in...

INGREDIENTS  6-8 anchovies 2 garlic cloves 2 pasteurized eggs Juice of 1 large lemon 1 cup olive oil ½ cup grated parmesan cheese sea salt INSTRUCTIONS Add the anchovies and garlic to a food processor and pulse 20-30 times until the ingredients are finely chopped. Next, add in the eggs and ½ of the lemon juice and process on high for 20 seconds until completely mixed together and smooth. While processing at high speed, slowly drizzle in the oil until it becomes thick and creamy. Finish by adding in the cheese, remaining ½ lemon juice, and salt, and process on low speed until combined. Refrigerate until ready to use.

CIRCUIT x 2 ROUNDS! BURPEE SQUAT TO PRESS PLANK TO TUCK RENEGADE ROW HIGH KNEES ALTERNATING REAR LUNGES PUSH UPS STANDING DIAMOND PRESS BULGARIAN LUNGE STATIC LUNGE (same foot forward) BULGARIAN LUNGE (switch side) STATIC LUNGE (same foot forward) DECLINE PUSH UPS x1 DUMBBELL HAMMER PRESS SQUAT TO PLANK HIGH SQUATS CHEST TO FLOOR SPRAWL FRONTAL RAISE FWD LEAN BULGARIAN LUNGE FWD LEAN REAR STEP (same foot forward) FWD LEAN BULGARIAN LUNGE (switch) FWD LEAN REAR STEP (same foot forward) MOUNTAIN CLIMBERS PARTIAL LATERALS FINISHER! 45/45/45 ALTERNATING HAND TO FOOT BICYCLES ALTERNATING HAND TO FOOT  

The timer will be on for a majority of the circuits 40 seconds of work with 20 seconds of rest! The dumbbells I am using for your reference are 2 x 15kg dumbbells and 2 x 10kg dumbbells. Aside from dumbbells, all you will need is a mat and chair/bench for Bulgarian lunges! CIRCUIT 1 X2 ROUNDS 2 x 15kg HIGH SQUAT CHEST PRESS DEADSTOP LUNGE SWITCH SIDE! 2 x 10kg SHOULDER PRESS BULGARIAN LUNGE SWITCH SIDE! FRONTAL RAISE TOE REACH TO LEG LOWER MAKER CIRCUIT 2 X1 ROUND 1 x 15kg HIGH SQUAT TRICEP PUSH UPS BODYWEIGHT LUNGE SWITCH SIDE! 2 x 10kg PUSH PRESS BODYWEIGHT BULGARIAN LUNGE SWITCH SIDE! STANDING DIAMOND PRESS TOE REACH TO LEG LOWER (90 seconds, 30 seconds rest) 60 seconds BURPEES!*