FITBODY - Bodyweight Workout
Day 11
Warm-up: 5 minutes of active warming up exercises.
For example: jumping jacks, jumping rope.
Circular training.
Watch the video of the circle.
1. Squat with Lateral Leg Raise: ●12+12, ●10+10, ●8+8.
2. Reverans Lunge: ●16+16, ●14+14, ●12+12.
3. Side Star Plank: ●20sec+20sec, ●15sec+15sec, ●10sec+10sec.
4. Squat 3 hips waves & Plank 3 hips waves: ●12+12, ●10+10.
5. Reverse Plank: 50 sec.
6. All fours knee Lift, One Hand Lift: 5+5.
7. Abs - Bicycle 50+50, static-V: 20 sec.
Make ● / ● 5 circles.
● 6, 7 circles
Rest between circles:
● 1 min.
● 2 min.
Cardio:
or 6 km. easy run,
or 7.5 km. very fast walking.
Cool down / stretch.
Enjoy your workout!
•FOOD•
First meal. Options to choose from:
1. Omelette.
Ingredients for 1 serving.
Egg: 2 pcs.
Lettuce leaves.
Toast of 25 g of bread.
50 grams of mashed avocado.
In a portion:
Kcal 302
Proteins 18
Fats 18
Carbohydrates 17
Second meal. Options to choose from:
1. Carrot and chicken cutlets.
Ingredients for 2 servings:
minced chicken (fillet): 200 g.
Large carrots 150 g.
Half a squash (150 g).
1 egg (50 g.)
1 onion (65 g.)
Spices to taste.
Boiled buckwheat 150 g (70 g dry cereal).
Preparation:
Grate carrots, zucchini, and onions on a coarse grater mix with minced meat, egg, and spices. Blind the cutlets with wet hands and bake in the oven at 180 ° until golden brown (20-30 minutes, depending on size).
Lunch - 1st portion.
In a portion:
Kcal 340
Proteins 28
Fats 8
Carbohydrates 37
2. Chickpeas and baked broccoli.
Ingredients for 1 serving:
Broccoli: 300 g.
Eggs: 2
Black pepper: 2 g.
Turmeric: 5 g.
Parsley: 25 g.
Chickpeas: 30 g (dry)
Maazdam cheese: 20 g.
Preparation:
Boil the chickpeas. Put broccoli in boiling water, cook for 1 minute, then remove from boiling water and pour over with ice water (to crunch), put in a saucepan, pour with a mixture of eggs, cheese, black pepper and turmeric. Bake until tender in the oven at 180 g (7 minutes) or in a greased pan, stirring constantly, sprinkle with parsley at the end of cooking.
Serving:
Kcal 456
Proteins g. 30
Fat g. 17
Carbohydrates g. 48
Snack:
1 small banana (100 g)
Nuts 20 g.
Kcal 187
Proteins 4
Fat 11
Carbohydrates 18
Third meal. Options to choose from:
1. Baked fish with herbs.
Ingredients for 1 serving:
Peeled mackerel: half carcass, 150 g.
Preparation:
Stuff the mackerel with parsley, lemon wedges and onions, wrap in foil and bake at 180 degrees for 30-35 minutes.
Before serving, remove the greens from the belly, garnish with fresh lemon.
Boiled young potatoes: 100 g
sprinkled with herbs.
In a portion:
Kcal 432
Proteins 34
Fats 24
Carbohydrates 20
2. Vegan option
Grills and Buttons
Zucchini 150 g
sweet potato150 g
Bake in the oven for 30 minutes (180C)
In a portion:
Calories 250
Protein 20
Fats 10
Carbohydrates 25
Total during the day:
Standard option:
Calories 1261
Proteins 84
Fats 61
Carbohydrates 92
Vegetarian option:
Calories 1195
Proteins 72
Fats 56
Carbohydrates 108