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Bodyweight Exercise Challenge - Week 3

Bodyweight Exercise Challenge - Week 3: Let’s Keep Slaying, Ladies!

Welcome to Week 3, fabulous ladies! You’ve been rocking this challenge so far, and now it’s time to level up with some fierce moves that will keep you feeling strong, confident, and totally unstoppable. This week, we’re targeting all those areas we love to tone and shape—because you deserve to feel amazing in your own skin. Let’s get started!

Day 15: Curtsy Lunge - Royal Toning for Your Thighs and Booty

  • Targets: Glutes, quads, inner thighs, core
  • How to: Stand tall with your feet hip-width apart, like the queen you are. Step your right leg behind you and to the left, lowering into a graceful curtsy lunge. Keep your chest up and core engaged as you bend both knees. Return to the start and switch sides. This move is all about toning those glutes and inner thighs, giving you that shapely look we all love.
  • Modification: If balancing feels tricky, opt for a regular lunge. You’re still working those muscles like a pro!

Day 16: Tricep Dips - Wave Goodbye to Flabby Arms

  • Targets: Triceps, shoulders, core

  • How to: Find a sturdy chair or bench, and sit on the edge with your hands gripping the sides beside your hips. Slide your butt off the edge and lower your body by bending your elbows to a 90-degree angle, then push back up. This move is perfect for toning and strengthening those upper arms, so you can rock sleeveless tops with confidence!

  • Modification: Bend your knees to make it easier, or try this move on the floor with your knees bent. You’ll still feel that burn!

Day 17: Side Lunges - Shape Those Thighs and Glutes, Girl!

  • Targets: Glutes, quads, inner thighs, core

  • How to: Stand with feet hip-width apart, and step out to the right, lowering into a side lunge. Bend your right knee and push your hips back, while keeping your left leg straight. Push back to start, then repeat on the left side. Side lunges are awesome for shaping those outer thighs and glutes, giving you that smooth, toned look.

  • Modification: If you’re finding it hard to go deep, just reduce the range of motion. You’re still doing great!

Day 18: Plank to Push-Up - Core and Arms on Fire

  • Targets: Core, shoulders, arms, chest

  • How to: Start in a forearm plank position with your body in a straight line. Press up onto your hands one at a time to move into a full plank, then lower back down onto your forearms. This move is a killer for building core strength and toning your upper body—get ready to feel fierce!

  • Modification: Drop to your knees if needed, or just hold a plank. Either way, you’re working it!

Day 19: Glute Kickbacks - Booty Lift, Here We Come!

  • Targets: Glutes, hamstrings, lower back, core

  • How to: Start on all fours with your hands directly under your shoulders and knees under your hips. Engage your core and kick one leg back and up toward the ceiling, squeezing your glutes at the top. Lower and repeat on the other side. This move is a must for lifting and toning those glutes—because who doesn’t want a perky booty?

  • Modification: If your lower back feels strained, reduce the range of motion or try this exercise while standing, using a wall for support. You’re still sculpting that booty!

Day 20: Bear Crawl - Cardio and Strength in One Fierce Move

  • Targets: Core, shoulders, legs, cardio

  • How to: Get on all fours, but keep your knees hovering slightly above the ground. Crawl forward by moving opposite hands and feet together, keeping your core tight and hips low. This move combines cardio and strength, helping to burn fat while toning your entire body. Get ready to feel the burn and torch those calories!

  • Modification: Not feeling the full crawl? Hold the hovering position without moving for a lower-intensity option. You’re still getting a killer workout!

Day 21: Pilates Leg Circles - Sleek and Toned Hips and Thighs

  • Targets: Core, hips, thighs

  • How to: Lie on your back with one leg extended toward the ceiling and the other flat on the floor. Slowly draw circles in the air with the raised leg, keeping your core engaged. After a set of circles, switch directions, then repeat on the other leg. This Pilates-inspired move is fantastic for targeting the core, hips, and thighs, giving you that sleek, toned look.

  • Modification: If it feels too intense, bend the supporting leg or make smaller circles. You’re still working those muscles beautifully!

Keep That Momentum Going, Queen!

You’re doing amazing, and this week’s workout is all about engaging multiple muscle groups while keeping things fun and dynamic. Remember to perform each exercise for 12-20 reps (or 30-60 seconds if you’re timing it), repeating for 3-4 cycles with a 30-60 second rest between rounds. Keep up with your warm-ups, stay hydrated, and most importantly—enjoy the process!

You’re building strength, endurance, and a body you can feel proud of. Keep going strong, and remember—you’ve got this, lady!

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10.17.2024

Bodyweight Exercise Challenge - Week 4

Bodyweight Exercise Challenge - Week 4: Let’s Finish Strong, Queens!You’ve made it to Week 4, and we’re here to celebrate your incredible progress! This final week is all about pushing your limits, toning up those gorgeous muscles, and finishing with a bang. So let’s dive into these fun, fierce moves that will leave you feeling unstoppable!Day 22: Single-Leg Deadlift - Balance, Strength, and a Killer BootyTargets: Glutes, hamstrings, core, balanceHow to: Stand tall with your feet hip-width apart. Shift your weight onto your right leg, keeping a slight bend in the knee. Now, channel your inner ballerina as you hinge at the hips, lowering your torso toward the floor while extending your left leg straight behind you. Keep your back flat and your core tight. Squeeze those glutes to return to standing. Repeat on the other side. This move is amazing for sculpting your glutes and hamstrings while improving your balance.Modification: Need a little extra stability? Lightly touch your back foot to the ground. You’ll still get a great workout!Day 23: Push-Up to Side Plank - Sculpt and Strengthen, All-In-OneTargets: Chest, shoulders, triceps, core, obliquesHow to: Start in a push-up position. Perform a push-up, then rotate your body into a fabulous side plank, reaching your top arm towards the ceiling. Return to the starting position and repeat on the other side. This move works your entire upper body and core, helping you build strength and stability.Modification: Drop to your knees for the push-up or hold a regular side plank if the full combo is a bit too much. You’re still slaying!Day 24: Skater Hops - Cardio with a Side of SassTargets: Glutes, quads, calves, core, cardioHow to: Stand with feet hip-width apart. Jump to the right, landing softly on your right foot while bringing your left foot behind you, but don’t let it touch the floor—just like you’re gliding on ice! Immediately jump to the left, landing on your left foot. This explosive move is perfect for torching calories and toning those legs and glutes.Modification: If jumping feels too intense, swap it for a side step. You’re still getting those muscles fired up!Day 25: V-Ups - Core on Fire!Targets: Core, lower abs, upper absHow to: Lie on your back with your arms extended overhead and legs straight. In one smooth motion, lift your arms and legs toward each other, forming a "V" shape with your body. Lower back down with control. This move is a powerhouse for your entire core, especially those lower abs.Modification: For a gentler option, raise one leg at a time or keep your knees bent. You’ll still feel the burn!Day 26: Frog Jumps - Leap into Stronger LegsTargets: Quads, glutes, hamstrings, calves, cardioHow to: Start in a squat position with your feet wide and toes slightly turned out. Jump forward, landing softly back into a squat. Turn around and jump back to where you started. Frog jumps are fantastic for boosting your cardio while toning up those legs and glutes.Modification: Not a fan of jumping? Try a squat with a calf raise instead. You’ll still work those muscles like a champ!Day 27: Pike Push-Ups - Shoulders That Wow!Targets: Shoulders, triceps, upper chest, coreHow to: Begin in a downward dog position with your hips lifted and hands shoulder-width apart. Bend your elbows to lower your head toward the floor, then push back up. This move is all about building strong, toned shoulders.Modification: Make it easier by performing the push-up with your hands on an elevated surface or from your knees. You’re still going to feel amazing!Day 28: Burpee Challenge - Go Out with a Bang!Targets: Full body – legs, chest, core, arms, cardioHow to: It’s time to revisit the burpee, but with a twist—let’s see how many you can do in a set time (like 1-2 minutes)! Start standing, drop into a squat, kick your feet back into a plank, do a push-up, jump your feet back in, and explode up into a jump. Burpees are the ultimate full-body move, perfect for ending this challenge with a serious bang.Modification: Step your feet back instead of jumping, and skip the push-up if you need to. Just keep moving, and give it all you’ve got!You Did It, Queen!Perform each exercise for 12-20 reps (or 30-60 seconds if you’re going by time), repeating for 3-4 cycles with 30-60 seconds of rest between rounds. Keep up with your warm-up routine and stay hydrated—because a glowing goddess needs her fuel!Final Note: Finish Strong and Celebrate Your Success!Congratulations on reaching Week 4! This week is designed to push your limits, tone up every inch, and help you finish the challenge feeling strong, energized, and oh-so-confident. You’ve come so far, and by now, you should be feeling more powerful in your strength, endurance, and overall fitness. Keep up the amazing work, enjoy the results of your hard work, and don’t forget to celebrate your journey!Keep slaying, queen! You’ve earned it!
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Bodyweight Exercise Challenge - Week 2

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Beef Birria

Servings: 2, Prep Time: 10 min, Cook Time: 180 minIngredients2 lb [907.2 g] Beef Eye Of Round (Trimmed to 1/8" Fat)2 cup (8 fl oz) [482 g] Beef Stock (Unsalted )1 tbsp [18 g] Salt3 1 pepper [13.5 g] Dried Guajillo Peppers (El Rey) (Stem and seeds removed)2 pepper [34 g] Dried Ancho Pepper (Stem and seeds removed)0.5 onion [55 g] Yellow Onions (Peeled and cut into two large halves )1 medium [61 g] Carrot (Cut in half)4 head [120 g] Garlic (Peeled )0.5 tsp [1.05 g] Cumin0.5 tbsp [3.75 g] Chili Powder0.5 tsp [1.05 g] Black Pepper2 1 medium [296 g] Tomatoes (Roma)0.5 cup [8 g] Cilantro (Coriander) (Leave whole, about half a bunch of cilantro )8 small tortilla [120 g] Corn Tortilla1 tsp [4.7 g] Lemon JuiceDirectionsTrim as much fat off the beef eye of round as possible and discard the trimmed fat.Cut the beef into two-inch cubes and add them to a large, deep saucepan.Add beef stock, half of the salt, and enough water to cover the beef by half an inch. Bring to a rolling boil over high heat. Once boiling, lower the heat to medium-high and let it boil for 45 minutes.Using a slotted spoon, skim off and discard any fat and impurities that have risen to the surface during boiling.Add guajillo peppers, ancho peppers, onion, carrot, garlic, cumin, chili powder, black pepper, and the remaining salt to the saucepan with the beef. Boil on medium heat for 1 hour.Remove the guajillo peppers, ancho peppers, onion, carrot, garlic, and one cup of consommé (the broth the beef has been cooking in) from the saucepan and add them to a blender, along with the tomatoes and cilantro. Blend until smooth, then return the mixture to the saucepan.Remove the beef from the saucepan and shred it using a fork. Add the shredded beef back into the saucepan with the consommé. Cook on low heat for 1 hour.Serve with a splash of fresh lemon juice and corn tortillas.Nutrition Info Calories: 573, Fat: 21g, Carbs: 36g, Protein: 56g, Fiber: 5g
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