Today's snow day morning protein shake! (1) Add 1 ginger-tumeric tea bag to 2-3oz hot water (5 mins) (2) Warm Fairlife Core Power vanilla 42g protein shake (I frothed mine in a blender and using 8oz for the first cup) (3) Add warmed shake into tea mixture. (4) Get the kids outside to play in the snow and enjoy!

We are selecting five compound exercises — one movement for each major pattern: 1. Upper Body Push: Dumbbell Bench Press 2. Upper Body Pull: Dumbbell Bench Row 3. Upper Body Overhead Press: DB Shoulder Press 4. Lower Body Pull: Dumbbell Deadlift 5. Lower Body Push: Dumbbell Squat You’ll complete 6 sets of each exercise before moving on to the next. This entire workout uses only dumbbells but produces maximum strength, stability, and nervous-system recruitment. 📚 Set Structure (6 sets per exercise) Sets 1 & 2 — 5-Second Eccentric Reps - 5 seconds on the way down - Explode up - Should hit failure at 6–8 repsThis builds control, tendon strength, and raw power. Sets 3 & 4 — 5-Second Pause Reps - Drop down quickly - Pause for 5 seconds at the bottom - Explode up - Should hit failure at 6–8 reps This teaches stability, tension, and perfect positioning. Sets 5 & 6 — Tempo Speed Reps - Quick, clean reps - Full range of motion - Go to failureThis lights up the nervous system and finishes the muscle completely. ⏳ When you finish all 6 sets, THEN move to the next exercise. Slow down, take your time. This is true strength-building work — simple, brutal, effective, and designed to make you strong as hell without much equipment. 📣 Questions, comments, wins… drop them below! Let’s keep building. Pitbull energy only. 🐺🔥