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  1. F.I.S.T.

    WBFF Pro Ashley Nocera

    WBFF Pro Ashley Nocera Quick Stats: Age: 20 Height: 5’0’’ – 152 cm Weight: 108 lbs. – 49 kg How did you get started? I was always active as a child. I started swimming at the age of 4 and eventually swam competitively for over 10 years, but I never focused on my diet. I ate...
    • F.I.S.T.
    • Thread
    • always dumbbell fitness minute routine
    • Replies: 0
    • Forum: Training
  2. F.I.S.T.

    Venison Steaks W/ Creamy Pepper & Brandy Sauce

    Venison Steaks W/ Creamy Pepper & Brandy Sauce Total Time---20 min Ingredients: Servings: 4 Ingredients 1 1/2 lbs venison steak (I like back strap) 3 tablespoons oil 1 large shallot, minced 1 tablespoon fat free butter 2 tablespoons fresh ground...
    • F.I.S.T.
    • Thread
    • brandy minute pepper steaks venison
    • Replies: 0
    • Forum: Recipes
  3. F.I.S.T.

    CORE STRENGTHENING EXERCISES

    CORE STRENGTHENING EXERCISES William_Steinset Beginner Set 1: Front plank 1 minute Set 2: Right side plank, 30 seconds Set 3: Left side plank, 30 seconds Set 4: Front plank 1 minute Intermediate Set 1: Front plank TILL FAILURE Set 2: Right side plank, 1 minute Set 3: Left side plank, 1...
    • F.I.S.T.
    • Thread
    • front minute minutes plank right
    • Replies: 4
    • Forum: Articles
  4. TSizemore

    Today's Workout

    Gonna do yesterday's workout today, since I'm a slacker.......This is pretty much the only cardio I get 1st Minute - 20 sec. Treadmill Push 2nd Minute - 5 Clean & Press 3rd Minute - 7 Over the box burpees 12 rounds = 36 min. Boom!! That's how to do Cardio
    • TSizemore
    • Thread
    • cardio crossfit minute workout
    • Replies: 22
    • Forum: Crossfit
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