Grind City Culture

Essential bodyweight exercises are crucial to a well-rounded training routine because they’re versatile and can be done anywhere. They also teach you to control your body and help develop solid movement mechanics. These 10 essential bodyweight exercises help you strengthen your joints, activate your core , target the correct muscles and sync all the muscles in your body appropriately. 1. SINGLE-LEG BOX SQUAT The single-leg box squat strengthens your quads, improves your balance and builds powerful legs. By isolating each leg, single-leg squats also help correct leg-strength imbalances to lessen injury risk — for example, if you can do 8 reps on your right side and only 5 on your left, you’ll know to work on making the left leg stronger. The move: Sit near the edge of a bench, then stand up facing away from that bench. Lift one leg and keep that leg up the entire time. Sit onto the bench and drive yourself up with the opposite leg. Once that gets easy, low...

Active time: 10 minutes Total time: 35 minutes Saucy, well spiced and blanketed with cheese — this easy casserole is guaranteed to be a hit. Riced cauliflower augments ground turkey here, adding bulk and fiber for very few calories, not to mention upping the veggies in each serving. Even though ground turkey breast is very lean, it stays juicy and moist because it’s coated with tomato sauce. Ingredients 1 tablespoon canola oil 1 pound (454g) ground turkey breast 1 cup (70g) green onions, chopped and divided 2 cups (194g) riced cauliflower 1 teaspoon ground cumin 1 teaspoon chili powder 1 teaspoon garlic powder 1/2 teaspoon smoked paprika 1 cup (237ml) no-salt added tomato sauce 1/2 teaspoon kosher salt 1 15-ounce (425g) can low-sodium black beans, rinsed and drained 1 cup (144g) frozen corn kernels, thawed 1 cup (113g) colby jack cheese, grated 1 cup (165g) grape or cherry tomatoes, chopped 2 tablespoons fresh cilantro, chopped 1 teaspoon fresh li...

Producer: Geenah Krisht, Sam Canter, & Christian Sutton Production Company: Psycho Films  Follow Dreamville: https://www.instagram.com/dreamville/ https://twitter.com/Dreamville https://www.facebook.com/dreamville  

Crew Director - Reel Goats Producer - Spicy Rico Co Producer - Gemini Production Manager - Shaq Gonzoe Production Coordinator - Elizabeth Gomez DP - Logan Meis Steadicam - Aser Santos 1st AC - Philip Hoang 2nd - Zariah Daily Gaffer -Daniel Kagle Key Grip - STU Sound Mixer - Timothy Vannette Boom OP - Mehmet Adlil 1st Ad - Jakon Robledo 2nd Ad- Amber Bowton MUA - Stacy Gonzalez Hair - Tilomai Hill Wardrope - Taisha Suero Stunt - Jesse Johnson Art Director - Giovanna PD - Eloise Ayala