How to do the Renegade Row:

  • Step 1: Position two dumbbells on the floor – shoulder width apart. Get into position as if you were doing a pushup (on your hands and toes, keeping your body straight and extended). The handles of the dumbbells are used to support your upper body. 
  • Step 2: Push one of the dumbbells into the floor, while rowing the other dumbbell. Pull back with your shoulder on the side you are working on and flex your elbow to pull the kettlebell to your side. 
  • Step 3: Lower the dumbbell to the floor and repeat the steps with the kettlebell in your other hand.

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Spicy Shrimp:

2½ teaspoons chili powder

2½ teaspoons cumin

½ teaspoon garlic powder

½ teaspoon cayenne pepper

1½ pounds shrimp, deveined & shelled

 

Corn Salsa:

2 cups corn, (thawed if frozen)

½ red onion, diced

1 can black beans, drained and rinsed

1 cup diced tomatoes

1 lime juiced

½ teaspoon garlic powder

 

Cilantro Rice:

4 cups, cooked brown rice

2 limes, juiced

⅓ cup chopped cilantro

½ teaspoon salt

 

Additional Topping Options:

fresh cilantro, avocado, shredded cheese, sour cream, or hot sauce

 

Instructions

 

Cilantro Rice:

Start by cooking the rice according to the package directions. Once the rice is done mix in the lime juice, cilantro, and salt.

 

Corn Salsa:

In a medium sized bowl mix the corn, black beans, red onion, tomatoes, lime juice and garlic powder.

 

Spicy Shrimp:

Mix the spices together in a small bowl and set aside.

 

In a large skillet over medium-high heat add 1 tablespoon of coconut oil or olive oil. Add the shrimp and sprinkle the spice mixture over the shrimp, stir. Cook the shrimp until cooked through, about 3-5 minutes (depending on the size). Remove from heat.

To assemble the bowls layer rice, corn salsa, and shrimp. Top with any of the toppings that you desire.

 

 

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Ingredients:

2 tbsp chopped fresh oregano

2 tsp sesame seeds

1 tsp ground cumin

1/4 tsp crushed red pepper flakes

1-1/2 pounds skinless wild salmon fillet, cut into 1-inch pieces

2 lemons, very thinly sliced into rounds

olive oil cooking spray

1 tsp kosher salt

16 bamboo skewers soaked in water 1 hour

 

Directions:

Heat the grill one medium heat and spray the grates with oil. Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside.

 

Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total. Spray the fish lightly with oil and season kosher salt and the reserved spice mixture.

Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.

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How to: This move is the key to a strong back. Grab the handles with your palms facing one another. Lean all the way back until weight is on your heels, arms extended out in front of you, and body forms a diagonal. Squeeze shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. Lower to return to start.

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There are so many benefits to planking:

✔️ Strengthens your lower back
✔️ Develops core muscles including: abs, back, hips and booty
✔️Encourages better posture
✔️Can be done ANYWHERE 

This is one of the best exercises for strengthing the core. 

How to Plank: Place your forearms on the ground with your elbows aligned below your shoulders, and arms parallel to your body. Keep stomach and core muscles tight! Squeeze your booty to help maintain correct form. Feet will be hip length apart.

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