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Edu | 20 Todo Dia 💪🏻😎🔥
Dia 42. Um kettlebell. 20 minutos por dia. Construindo meu shape em casa. 💪 🔥 TREINO DE HOJE — PEITO + OMBROS + CORE 1️⃣ Empurrada de peito e ombro sentado — 12 reps 2️⃣ Rosca de bíceps ajoelhado + extensão de tríceps — 6 a 8 reps 3️⃣ Flexão fechada no kettlebell — 10 a 15 reps 4️⃣ Pullover deitado — 10 reps 5️⃣ Dead bug com kettlebell — 10 reps 6️⃣ Halo sentado — 10/lado Hoje eu adaptei o treino porque estava sentindo uma leve dor na lateral da lombar. Mais
Coach Foodie
High Protein Recipes: Chicken pad kra pao with 34g protein and 372 cals per serving 💚 Ingredients: 300g ground chicken breast 1-2 tbsp canola oil for cooking 8-10 sliced green beans 6-9 garlic cloves minced 5-7 red red chillies Sauce mix: 1/2 cup chicken stock 2 tbsp low sodium soy sauce 1 tbsp fish sauce 1 tbsp oyster sauce 2 tsp brown sugar Serve with fried egg and rice! 🫶🏻 Mais