FITBODY - Bodyweight Workout
Day 12
Supersets
♦ Today you are offered a program with a small change in terms of performing circles.
♦ The program will consist of Supersets only.
♦ This is a great way to get an even better feel for specific muscle groups.
♦ Watch the video in which I explain everything.
Warm up: 5 minutes of active warming up exercises.
For example: jumping jacks, jumping rope.
Superset 1.
Make ● 3, ● 4 rounds.
1. Straight-Arm Plank: 30 sec.
2. Reverse Push-Up: 15.
Rest between: 1 min.
Superset 2.
Make 3 rounds.
1. Backward Lunges: 15+15.
2. Step Ups: 10+10.
Rest between: 1 min.
Superset 3.
Make ● 3, ● 4 rounds.
1. Elbow Plank: 40 sec.
2. Abs- Crunches: 15+15.
Rest between: 1 min.
Superset 4.
Make ● 3, ● 4. such super series in a row;
1. Spider Plank: 10+10. (Take the knee to the opposite elbow)
2. Reverse Plank: 20 sec.
Rest between: 1 min.
Superset 5.
Make 3 rounds.
1. Abs- Book: 10.
2. Abs- Scissors: 20.
Cardio:
or 6 km. easy run,
or 8 km. very fast walking.
Cool down / stretch.
Enjoy your workout!
•FOOD•
First meal. Options to choose from:
1. Spinach omelet.
Ingredients for 1 serving:
Eggs: 2
Milk 2.5%: 2-3 tbsp. l. (40 g.)
Spinach: 40 g.
Tomato: 1 pc. (100 gr.) (Or the same number of Cherry tomatoes).
Preparation:
Beat eggs with 2-3 tablespoons of milk, add a finely chopped bunch of spinach (the amount of spinach can be arbitrary). Cut 1 tomato into cubes or halves if cherry. Grease a Pan with oil and bake, stirring occasionally.
Sprinkle with 30 g of cheese at the end.
+ 30 g of grain bread
In a portion:
Kcal 353
Proteins 20
Fats 13
Carbohydrates 20
2. Flaxseed porridge.
Ingredients for 1 serving:
Banana: 100 g.
Greek yogurt: 140 g.
Dark flax seeds: 20 g.
Banana: 100 g.
Kiwi: 1 pc. (80 g.)
Preparation:
On the eve, at night, mix natural Greek yogurt and dark flax seeds, refrigerate. The seeds will swell overnight. Add fruit before meals.
In a portion:
Kcal 333
Proteins 15
Fats 12
Carbohydrates 35
Second meal. Options to choose from:
1. Squid with salad.
Ingredients for 1 serving:
Squid: 100 g.
Tomato paste: 1 tablespoon
Garlic: 1 clove.
Parsley: 20 g.
Bulgarian yellow pepper: 100 g.
Cucumber: 100 g.
Lettuce: 50 g.
Sour cream 15%: 1 tbsp.
Preparation:
Peel the squid, cook for 2 minutes, cut into strips, put in a saucepan and simmer with tomato paste and a clove of garlic for 3 minutes. Sprinkle the finished dish with parsley.
Salad: cut and mix pepper, cucumber and lettuce, season with sour cream.
In a portion:
Kcal 249
Proteins 21
Fats 10
Carbohydrates 20
2. Tofu cutlets.
Ingredients for 1 serving:
Tofu: 150 g.
Garlic: 2 cloves.
Parsley: 10 g.
Cilantro: 10 g.
Black pepper: 2 g.
Egg white: 1 pc.
Whole grain flour: 20 g.
Cherry tomatoes: 200 g.
Cucumber: 150 g.
Purple onion: 20 g.
Lettuce: 50 g.
Vegetable oil: 1 tsp
Preparation:
Grate tofu, mix with chopped garlic, parsley, cilantro, black pepper, whipped protein.
Let the mixture sit for 1 hour and shape the cutlets. Dip in whole grain flour and fry in a greased pan or oven for 20 minutes.
Salad: mix cherry tomatoes, cucumber, purple onion, lettuce, season with vegetable oil.
In a portion:
Kcal 421
Proteins 29
Fats 11
Carbohydrates 46
Snack:
Dark chocolate: 20 g.
1 glass of kefir 2.4%: 200 g.
Kcal 207
Proteins 7
Fats 11
Carbohydrates 20
Third meal. Options to choose from:
1. Baked mackerel 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. Cottage cheese with coconut milk.
Ingredients for 1 serving:
Curd 0.5%: 150 g.
Coconut milk: 20 g.
Brazil nuts: 15 g.
Blueberries: 100 g.
Preparation:
Stir cottage cheese with coconut milk, add Brazil nuts (chop nuts) and blueberries.
In a portion:
Kcal 347
Proteins 30
Fats 16
Carbohydrates 22
Total during the day:
Standard option:
Calories 1241
Proteins 82
Fats 58
Carbohydrates 80
Vegetarian option:
Calories 1308
Proteins 81
Fats 50
Carbohydrates 123