f y i ' s

Spider-walk

1-leg lunge w/ bench

•Place one leg on bench
•Keep weight in the heel of foot on the floor •Slowly lower hip, keeping knee over foot
•Return to start position, do 12 reps, repeat with other leg.

Spicy Grilled Shrimp with Quinoa Salad

Quinoa, shrimp and chickpeas pack a triple punch of protein...more

fit tip

Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. Also, if training for an event, consider getting a massage once or twice a month.

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