FITBODY - Bodyweight Workout (season 1)
Day 15
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 Jump: ●12, ●10.
2. High to Low Plank: ●10, ●8.
3. Plank With Leg Raise: ●30+30, ●20+20.
4. Cross Jumping Jacks: ●30, ●25.
5. Burpee: ●10, ●8, ●6.
6. Candlestick: ●10, ●8.
7. Sumo Squats: ●16, ●14.
8. Step Up: ●16+16, ●14+14.
9. Abs: Scissors 30, vertical Scissors 30, the Boat 40 sec.
Make ● / ● 4 circles.
● 5 circles
Rest between circles:
● 1 min.
● 2 min.
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. Cheese pie
3rd portion cooked earlier.
In the pie:
Calories 302
Proteins 29
Fats 14
Carbohydrates 15
Second meal. Options to choose from:
1. Turkey fillet steak.
Ingredients for 1 serving:
Turkey fillet: 150 g.
Preparation:
Wrap the steak in foil, grill or oven for 30 minutes. at a temperature of 180 degrees, sprinkled with spices (to taste).
Grilled vegetables :
Zucchini 100 g.
Cherry tomatoes 100 g.
Bell pepper 100 g.
Champignons 100 g.
We cook on the grill or oven.
In a portion:
Kcal 302
Proteins 9
Fats 6
Carbohydrates 13
2. Vegan omelet
150 grams of tofu
1/2 cup (120 g) cooked or canned chickpeas
120 ml of water
Three tablespoons dry yeast
Half a teaspoon of salt
Half a teaspoon of turmeric
A teaspoon of baking powder
Near the omelet
Frozen spinach
soy sauce
Tomatoes
lettuce
Preparation method:
Mix all the ingredients for the omelet in a blender
Put on the pan with a little coconut oil.
Cook on one side for about 5 minutes, after that on the other side for 2-3 minutes.
Put on a plate.
Meanwhile, in a separate pan, chopped garlic in a little oil, cook for a few minutes, add spinach (possibly fresh and possibly frozen), with some soy sauce.
Spread the mixture on the omelet, add lettuce leaves and tomato.
Divide into three parts. Eat one portion.
In one portion:
calories 240
Proteins 52
Fats 3
Carbohydrates 21
Snack:
Raspberries 200 g.
Kcal 113
Proteins 2
Fats 1
Carbohydrates 24
Third meal. Options to choose from:
1. Chicken shashlik with currant sauce.
Ingredients for 1 serving:
Chicken breast pieces: 150g.
(for the marinade.)
Kefir (take an arbitrary amount, after marinating, about 30 grams of kefir will remain on the meat.), Curry and onions (optional)
Spice Onion
For the sauce: Currants -1 glass 125 gr.,
1 small orange 75 gr.,
1 tsp of starch for a thickness of 10 gr.,
Black pepper.
Preparation:
Marinate chicken pieces in kefir, curry with onion rings.
Cook over a fire or grill.
Prepare the sauce: scald the orange with boiling water, grate a little zest, grind the orange and currant berries in a blender, finish off 1 tsp of starch, a little black pepper and salt to make it thicker.
It turns out to be an excellent vitamin sauce!
Slicing fresh vegetables for garnish:
cucumbers, tomatoes, bell peppers - 100 grams each - the total amount of vegetables is 300 grams
In a portion:
Kcal 482
Proteins 41
Fats 8
Carbohydrates 51
2. Stuffed eggplant.
Ingredients for 1 serving:
Eggplant: 200 g.
Mozzarella cheese: 70 g.
Tomatoes: 100 g.
Green peas: 150 g.
Olive oil: 1 tsp
Black pepper: 2 g.
Mint: a couple of leaves.
Preparation:
Cut the eggplants with a knife along the back along, but not to the end (see photo), salt and leave for half an hour so that the juice comes out. Then rinse with water and stuff with strips of cheese and tomato circles. Mash the frozen green peas with olive oil, pepper and mint.
In a portion:
Calories 459
Proteins 26
Fats 22
Carbohydrates 42
Total during the day:
Standard option:
Calories 1199
Proteins 81
Fats 29
Carbohydrates 103
Vegetarian option:
Calories 1114
Proteins 109
Fats 40
Carbohydrates 102