The One Exercise Workout Pick one of the following exercises and perform as many reps as possible in 10-minutes. Choose a weight that you can handle for at least 10 reps. Make sure to perform quality reps. Kettlebell Swings DB Push Press Chin-ups Farmers Carry Walking …
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PF Kitchen: Roasted Heirloom Squash with Sea Salt & Local Honey Ingredients 4 to 5 pounds winter squash (use at least 2 varieties, such as acorn, butternut, kabocha or kuri), seeded (but not peeled) and cut into 1-inch-thick slices or wedges (see Tip) 3 tablespoons Extra Virgin olive oil 2 …
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Single Kettlebell Complex Grab a kettlebell and perform the following exercises for the prescribed number of reps. Swings – 10 Goblet Squats – 8 SA Cleans – 6 Ea SA OH Press – 4 Ea Swings – 10 Rest – 2 minutes and repeat Beginners – 2 Rounds Intermediate …
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PF Kitchen: Chicken Pasta with Brussel Sprouts INGREDIENTS Chicken 2 chicken breasts 1 tablespoon Butter 1 tablespoon olive oil 1 teaspoon salt 1 teaspoon pepper 1 teaspoon garlic powder Pasta with Brussel Sprouts 1⁄2 pound penne pasta, cooked according to package directions …
Dumbbell Complex Grab a pair of dumbbells and perform the following exercises for the prescribed number of reps. Squat, Curl, OH Press – 8 BO Row – 8 Rev Lunges – 8 Ea. Single Leg Deadlifts – 8 Ea. Pushups – 8 Rest -2 minutes and repeat …
PF Kitchen: Spaghetti Squash with Tomato Basil Sauce Ingredients 1 medium spaghetti squash (4-5 pounds), cut in half, seeds removed 3 tablespoons extra-virgin olive oil 2/3 cup chopped onion 4 garlic cloves, minced 2 pounds ripe tomatoes, diced (about 4 cups; save juices) 1⁄4 cup vermouth, dry red wine or …
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Squat, Swing, Carry Combo Workout Grab a kettlebell and perform the following exercises for the prescribed number of reps/distance. Goblet Squat – 5 KB Swings – 15 Suitcase Carry – 40 Yards Each Hand Beginners – 2-4 Rounds Intermediate – 4-6 Rounds Advanced – 6-8 Rounds …
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PF Kitchen: Protein Pancakes INGREDIENTS • 1⁄2 cup oatmeal• 1⁄2 cup cottage cheese • 3 egg whites (2/3 cup) • 2 packets of stevia• Cinnamon to taste DIRECTIONS Grease skillet with pam and bring to medium heat Mix ALL ingredients together in bowl (or puree in …
