FITBODY - Bodyweight Workout
Day 1
The task
Hi, this is the first training session.
What does it take to create a perfect/beautiful body?
1) Your burning desire.
2) Your firm intention to get it.
3) Action plan.
Do everything calmly.
There will still be time for records.
The most important task now is technically accurate execution.
• A workout can be done in one go, or split into several workouts throughout the day. For example - a circuit workout in the morning, and cardio in the afternoon or a circuit in the afternoon, and cardio in the evening, or the whole workout in the morning or at lunchtime. See how it is more convenient for you!
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Warm-up: 5 minutes of active warming up exercises.
For example - Jumping jacks, jumping rope.
Circular training.
Watch the video of the lap.
1. Squat jumps: ●14, ●12, ●10.
2. Classic push-ups from the floor or from the support: ●14, ●12, ●10.
3. Dynamic bench: ●12, ●10, ●8.
4. Plank on the elbows: ●40 sec, ●30 sec, ●20 sec.
5. Back, high plank: ●40 sec, ●30 sec, ●20 sec.
6. Twisting abs: ●18+18, ●16+16, ●14+14.
Make 3 circles.
Rest between circles:
● 1 min
● 2 min
● 3 min
I remind you about the conventions.
They are given solely for your choice,
both in a specific exercise and the number of laps in a workout.
● High level of fitness.
● Average level of fitness.
● Low level of fitness.
Cardio:
or 2 km. easy run,
or 3 km. very fast walking.
Cool down / stretch.
Enjoy your workout!
• FOOD •
First meal. Options to choose from:
1. Cheese pie
5% cheese 400 g
Kefir 3% 100 g
one egg
Wheat semolina 40 grams
Vanilla to taste
Ten almonds
Preparation method:
Whisk the egg with kefir, add cheese, wheat semolina, vanilla, mix everything. Then add chopped almonds into small pieces.
Put in a preheated oven at 180 degrees for half an hour - forty minutes.
Divide the pie into three parts and eat only one part!
In the pie:
Calories 302
Proteins 29
Fats 14
Carbohydrates 15
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:
240 calories
Proteins 52
Fats 3
Carbohydrates 21
Second meal. Options to choose from:
1. Chicken breast steak
Chicken breast 150 g
For salad:
150 grams of white cabbage
Carrots 150 grams
Tablespoon lemon juice
Tablespoon of olive oil
Herbs
Preparation method:
Add salt and pepper, put in foil, and bake in the oven for half an hour at a temperature of 180 degrees.
Chop cabbage, carrots on a grater, add spices, lemon juice, and olive oil, mix.
In a portion:
Calories 354
Proteins 65
Fats 12
Carbohydrates 17
2. Vegan option
Instead of a chicken breast, a cup of Majdara
In a portion:
Calories 511
Proteins 24
Fats 4.65
Carbohydrates 93
Snack:
Two nectarines
Calories 112
Protein 0.9
Fats 0
Carbohydrates 11.3
Third meal. Options to choose from:
1. Beating
Eggs 2
Milk 50 grams
Cherry tomatoes 4-5
cucumber
Cheese 20 grams
Preparation method:
Fry the eggs with the milk and make a batter with a little oil
Put over it grated cheese and add chopped vegetables.
In a dish:
Calories 278
Proteins 18
Fats 18
Carbohydrates 11
2. Tofu pancakes (Vegan)
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.
Roll small balls with wet hands and fry in a hot skillet with matte coconut oil.
In a portion:
Calories 293
Proteins 21.8
Fats 2.21
Carbohydrates 22.5
Total during the day:
Standard option:
Calories 1046
Proteins 112
Fats 44
Carbohydrates 54.3
Vegan option:
Calories 1156
Proteins 98.7
Fats 12.07
Carbohydrates 147.6