30 DAY WELLNESS GUIDE | week of workouts + high protein meal/recipe inspiration to change your life скачать в хорошем качестве

30 DAY WELLNESS GUIDE | week of workouts + high protein meal/recipe inspiration to change your life

Visit my sponsor https://zocdoc.com/janet to easily book local, top-rated doctors who can see you quickly. I hope you enjoy this 30 day wellness guide! Be sure to let me know down below if you'd like more of these! Week of Workouts: 30-90 sec rest minimum in between each set Legs Dumbbell squat: 8-10 reps, 3 sets Lateral lung reverse lunge: 8-10 reps (each leg), 3 sets RDL: 8 reps, 3 sets Reverse lunge: 8 reps (each leg), 3 sets Arms & shoulders Around the world: 6-8 reps, 4 sets Serve the platter: 6-8 reps, 4 sets Dumb curl to press: 6-8 reps, 4 sets Kneeling triceps extension: 8 reps, 4 sets Plank row: 8 reps, 4 sets Glutes & Abs Sumo deadlifts: 6-8 reps, 3 sets Glute Bridge 8 reps, 3 sets DB hold with Single leg lifts: 8 reps (each legs), 2 sets Glute bridge + dumbbell lift: 8 reps, 3 sets Hip dips: 10 hip dips, sets Full Body workout Plank to squat + dumbbell press: 8 reps 3 sets RDL to row: 8 reps, 3 sets Squat + calf raise + triceps extension: 8 reps, 3 sets Inch worm to push up: 8 reps, 3 sets Don’t know how much weight you should be using? Pick a weight and perform a set. If you can do two or more reps beyond your target, increase the weight. If you struggle to complete your reps with good form, decrease the weight. For more precise weight selection, estimate your 1-rep max (1RM) using this formula: 1RM = Weight × (1 + (0.0333 × Reps)) Example: If you can squat 150 lbs for 5 reps → 150 × (1 + (0.0333 × 5)) = ~175 lbs 1RM Strength & Power (low reps, heavy weight) → 80-90% of your 1RM Muscle Growth (moderate reps, moderate weight) → 65-75% of your 1RM Endurance & Toning (high reps, lighter weight) → 50-65% of your 1RM Recipe: Ground Beef: 1. Cut 1/2 onion, 1/2 red bell pepper, 1 jalepeno 2. In a pot with olive oil, sautee onion & peppers for about 1-2 minutes on medium heat. 4. Add beef to pot and sear until fully cooked 5. Add about 1/4 siete taco seasoning 6. Add 1/4 cup of water. 7. Add additional seasoning (optional step). Chicken recipe: 1. Cut 1/2 onion, 1/2 red bell pepper, 1 jalepeno 2. Cut 1 lb of chicken, season with olive oil and chicken rub. 3. In a pot with olive oil, sautee onion & peppers for about 1-2 minutes on medium heat. 4. Add chicken to pot and sear for 5-7 minutes. 5. Add about 1/4 cup of chicken broth to pot. 6. Add two tablespoons of tomatoe paste (I substituted with pesto in today’s video). 7. Add additional seasoning (optional step). 8. Cover pot until chicken broth reduces. F O L L O W M E INSTAGRAM:   / janetndomahina   TIKTOK:   / janetndomahina   M U S I C music is brought to you by epidemic sound B U S I N E S S E M A I L [email protected] T I M E S T A M P S 00:00 intro 00:40 hydrate 01:07 probiotics 02:20 ingredient prep 05:22 increase fiber 07:24 omit dairy, processed sugar or alcohol 08:13 step goal 10:39 workouts 11:08 warm up 11:32 legs 14:33 arms & shoulders 17:13 glutes & abs 19:20 full body S U B S 127,000 Disclaimer: If you are new to exercise or planning on embarking on a new fitness program, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk. FTC: this video responded by Zocdoc