FITBODY - Bodyweight Workout

Day 9

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 jumps: ●18, ●16, ●14.
2. Crocodile Plank One Hand: ●6+6, ●5+5, ●4+4.

3. Abs: Double Leg Circles: ●12+12, ●10+10, ●8+8.

4. Back Extension 10 + Static hold 15 sec + Scissors 20 .

5. Push-ups: ●10+10, ●8+8, ●6+6.

6. Jumping lunges: ●6+6, ●5+5.

7. Squat 3 hips waves & Plank 3 hips waves: 10+10.

Make ● / ● 4, 5 circles.

● 6 circles

Rest between circles:
● 1 min.
● 2 min.
● 3 min.

Cardio:
or 5 km. easy run,
or 6.5 km. very fast walking.

Cool down / stretch.

Enjoy your workout!

Done!

•FOOD•

First meal. Options to choose from:

1. Cottage cheese with berries.
Ingredients for 1 serving:
Curd 5%: 100 g.
1 jar of natural milk yogurt 150g,
Strawberries or raspberries: 100 g.
Almonds: 12 g.

Preparation:
Mix cottage cheese with yogurt, add berries and nuts.

In a portion:
Kcal 356
Proteins 33
Fats 15
Carbohydrates 23

2. Fruit salad.
Ingredients for 1 serving:
Kiwi: 80 g.
Banana: 50 g.
Curd 5%: 170 g.
Macadamia nuts: 10 g.
Pear: 50 g.

Preparation:
Cut kiwi, pear and banana into slices, mix with cottage cheese, sprinkle with macadamia nuts.

In a portion:

Kcal 396
Proteins 32
Fats 17
Carbohydrates 31

Second meal. Options to choose from:

1. Orange omelet.
Ingredients for 1 serving:
Egg: 2 pcs.

Small carrots: 1 pc. (100 g.).
Corn: 40 g.
Greens: to taste.
Vegetable oil: 1 tsp (5 years)
Lettuce leaves: 20 g (e.g. iceberg)

Preparation:
Chop the carrots on a fine grater or in a blender, beat the eggs, add the chopped carrots. Heat a frying pan, grease it with vegetable oil, pour the omelet, add corn and on low heat, stirring occasionally, bring until tender. Send with herbs, serve on lettuce leaves.

In a portion:

Kcal 330
Proteins g. 15
Fat g. 14
Carbohydrates g. 21

2. Beans with vegetables.
Ingredients for 1 serving:
Bell pepper: 100 g.
Carrots: 50 g.
Celery: 100 g.
Greens: 20 g.
Vegetable oil: 1 tablespoon
Red beans: 50 g.
Tomato paste: 20 g.
Zucchini: 200 g.

Preparation:
Soak red beans overnight, drain the next day and cook until tender. Saute the bell peppers, carrots, celery in vegetable oil, at the end of cooking add boiled beans and tomato paste, cook for 2 minutes, sprinkle with parsley or dill. Cut the zucchini into slices and fry in a dry frying pan.

In a portion:

Kcal 470
Proteins 17
Fats 4
Carbohydrates 60

Snack:

20 g dark chocolate
Kcal 106
Proteins 1
Fats 6
Carbohydrates 12

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