FITBODY - Bodyweight Workout
Day 3
Warm up: 5 minutes of active warming up exercises.
For example: jumping jacks, jumping rope.
Circular training.
Watch the video of the circle.
1. Step back squats: ●15+15, ●12+12, ●10+10.
2. Elbow plank: ●40 sec, ●30 sec, ●20 sec.
3. Back plank: ●40 sec, ●30 sec, ●20 sec.
4. Abs: Horizontal scissors: 50+50.
5. Back push-ups: ●15, ●12, ●10.
6. Steps up: ●10+10, ●8+8.
Make ● / ● 3 circles.
● 4 circles.
Rest between circles:
● 1 min.
● 2 min.
● 3 min.
Cardio:
or 3 km. easy run,
or 4 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
2. Porridge (Vegan)
Ingredients for 1 serving:
Oats: 40 g.
Walnuts: 30 g.
Preparation method:
Pour hot water over oats for 10 minutes and add walnuts.
Up to 1 serving:
Calories 368
Protein 11
Fats 22
Carbohydrates 31
Second meal. Options to choose from:
1. Chicken in tomato and lemon sauce.
Ingredients for 1 serving:
Chicken breast: 100 g.
Tomato paste: 1 tbsp spoon (25 g).
Lemon juice: 5 ml.
Water: 50 ml.
Salt and pepper: to taste.
Sesame seeds for sprinkling.
bow: 1 small head.
Preparation:
Cut the chicken fillet into pieces. Fry the chicken and onions in a skillet for 5 minutes, stirring occasionally. Mix the tomato, lemon juice and water. Pour the resulting sauce into the chicken pan. Season with salt and pepper to taste. Simmer for 5 minutes.
Sprinkle the cooked chicken with sesame seeds and herbs.
+ wild rice 40 g.
In a portion:
Kcal 342
Proteins 38
Fats 5
Carbohydrates 35
2. Fried tofu. (Vegan)
Ingredients for 1 serving:
Carrots: 100 g.
Onion: 20 g.
Black pepper: 2 g.
Olive oil: 1 tsp
Parsley: to taste.
Tofu: 150 g.
Champignons: 200 g.
Tofu should be used with the following values per 100 g:
Kcal 131.6
Proteins 12.7
Fats 6.6
Carbohydrates 5.5
Preparation:
Cut the tofu into cubes and sauté in a dry skillet, or sauté it whole, ready to be sprinkled with black pepper or any dry spices to taste.
Chop the champignons, carrots and onions, fry in Voke in olive oil, stirring constantly, for 5-7 minutes. Sprinkle the finished dish with parsley.
In a portion:
Kcal 357
Proteins 29
Fats 17
Carbohydrates 5.5
Snack:
Almond nuts: 30 g.
1 small orange (100 gr.)
Kcal for 1 portion 252
Proteins 6
Fats 16
Carbohydrates 21
Third meal. Options to choose from:
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1. Mussels.
Ingredients for 2 servings:
Ready-made mussels, thawed: 300 g.
Vegetable oil: 2 tsp. (10 g.)
Garlic 2-3 teeth. (10 g.)
Tomato paste: 2 tbsp l. (50 g.)
Preparation method:
Fry the Garlic in vegetable oil for 1 minute, add 300 g of ready-made thawed mussels, 1 tbsp. l. tomato paste and cook for 5 minutes. At the end of cooking add parsley (any amount).
Grilled zucchini.
Zucchini 400 g.
Preparation method:
Cut the courgettes into circles and cook in a dry frying pan or oven.
* mussels can be substituted for shrimp or squid.
Divide the prepared dish into 2 equal portions.
Consume 1 serving.
1 portion:
Kcal 245
Proteins 21
Fats 9
Carbohydrates 20
2. Tofu pancakes
Ingredients for one serving (4 units)
Tofu 120 g
1.5 tablespoon lemon juice
Tablespoon syrup agave or selenium or honey 16
1 tablespoon whole rice flour
A handful of raisins -50
Salt
Matt oil for frying
Preparation method:
Filter the tofu without the water,
Mix in a blender with lemon juice and syrup, add raisins, and rice flour at the end.
Make small balls with wet hands and protect a fiery bat with a coconut oil matte.
In a portion:
Calories 293
Proteins 21.8
Fats 2.21
Carbohydrates 22.5
Total during the day:
Standard option:
Calories 1141
Proteins 188
Fats 64
Carbohydrates 91
Vegan option:
Calories 1270
Proteins 67.8
Fats 57
Carbohydrates 80