FITBODY - Bodyweight Workout
Day 8
Warm-up: 5 minutes of active warming up exercises.
For example: jumping jacks, jumping rope.
Circular training.
Watch the video of the circle.
1. Jumping Lunges: 6+6.
2. Plank Lunge: ●8+8, ●6+6.
3. Handstand Jump with Both Legs: ●10, ●8, ●6.
4. High knees: ●20+20, ●16+16, ●12+12.
5. Plank with Leg lift: ●60+60, ●40+40.
6. Abs: Leg Raise 20 + Crunches 20.
Make ● / ● 4, 5 circles.
● 6 circles
Rest between circles:
● 1 min.
● 2 min.
● 3 min.
Cardio:
or 5 km. easy run,
or 6 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
2. Porridge.
Ingredients for 1 serving:
Oatmeal: 40 g.
Walnuts: 30 g.
Preparation:
Pour boiling water over oatmeal and let cook for no more than a minute. Add walnuts. Let it brew for 10 minutes and eat.
In a portion:
Kcal 368
Proteins 11
Fats 22
Carbohydrates 31
Second meal. Options to choose from:
1. Chicken breast in oatmeal.
Ingredients for 2 servings:
Chicken breast 400 g.
Kefir, 0.5-1% 200 ml.
Oatmeal (small, but not instant) 50 g.
Paprika.
A mixture of dry herbs.
Salt and spices to taste.
Preparation:
Rinse the breasts, cut into longitudinal, not very thick pieces.
Pour with kefir, add salt and spices to taste, leave to marinate in the refrigerator for an hour or more.
Mix oatmeal with herbs and paprika.
Dip the breast pieces in the resulting oatmeal mixture and fry on a 230 ° grill or skillet.
Divide the prepared portion into 2 parts.
Consume 1 serving.
In a portion:
Kcal 377
Proteins 53
Fats 9
Carbohydrates 20
2. Fried tofu.
Ingredients for 1 serving:
Carrots: 100 g.
Champignons: 200 g.
Onion: 20 g.
Black pepper: 2 g.
Olive oil: 1 tsp
Parsley: to taste.
Tofu should be used with the following values per 100 g:
Kcal 131.6
Proteins g. 12.7
Fats g. 6.6
Carbohydrates g. 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 champignons, carrots and onions, fry in Vok 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 22
Snack:
Greek yogurt 2%: 140 g
Banana: 50 g.
Kcal 138
Proteins 10
Fat 3
Carbohydrates 17
Third meal. Options to choose from:
Cottage cheese with strawberries and coconut milk.
Ingredients for 1 serving:
Curd 5%: 150 g.
Coconut milk (full fat): 30 g.
Strawberry: 150 g.
Preparation:
Mix curd 5% with coconut milk. Puree the strawberries in a blender and put on the curd.
In a portion:
Kcal 311
Proteins g. 28
Fat g. 15
Carbohydrates g. 16
Total during the day:
Standard option:
Calories 1128
Proteins 109
Fats 45
Carbohydrates 70
Vegetarian option:
Calories 1174
Proteins 61.7
Fats 46.6
Carbohydrates 86