FITBODY - Bodyweight Workout
Day 2
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 Steps: ●14+14, ●12+12, ●10+10.
2. Spider Plank: ●14+14, ●12+12, ●10+10.
3. Abs: 30.
4. High plank: ●40 sec, ●30 sec, ●20 sec.
5. Reverse plank: ●40 sec, ●30 sec, ●20 sec.
6. Static skier: 30 sec.
Make ● / ● 3 circles.
● 4 circles.
Rest between circles:
● 1 min
● 2 min
● 3 min
Cardio:
or 2.5 km. easy run,
or 3.5 km. very fast walking.
Cool down / stretch.
Enjoy your workout!
•FOOD•
First meal. Options to choose from:
1. Cheese pie
The second portion cooked earlier.
In the pie:
Calories 302
Proteins 29
Fats 14
Carbohydrates 15
2. Tofu Cake (Vegan)
Ingredients for three servings:
The tofu is better soft: 400 grams.
Linen egg - (a tablespoon of crushed linen + 3 tablespoons of water, pre-dipped for 10 minutes)
Semolina: 40 grams
Apple: 100 grams of puree
Almond milk 100 ml
Vanillin
Lemon juice - 2 tbsp
Almonds 10 pcs.
Preparation method:
Whisk all ingredients except almonds in a blender. Then add the crushed almonds separately—Bake in the oven at 180 degrees for 30-40 minutes.
Divide the prepared dish into three equal portions. Consume one serving.
Per serving:
Calories 370
Proteins 26.9
Fats 16.9
Carbohydrates 25.5
Second meal. Options to choose from:
1. Wild rice
Ingredients on one serving:
Thick rice: 40 г.
Mushrooms: 100 g.
Cheddar cheese / Vegan : 30 g.
Appearance:
On top of the shelf, you will find a hat and a mushroom. You can still access a large amount of water. Add fresh rice, sauté for 2 minutes, stirring.
+ nuts 25 г.
Up to 1 serving:
calories 407
proteins 22 g.
Fats 19
Carbohydrates 37
Snack:
One orange (100 gr.)
Almonds 20g.
Up to 1 serving:
174 calories
Proteins 5
Fats 10
Carbohydrates 16
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 g. 21
Fats g. 9
Carbohydrates g. 20
2. Vegan option
Grills and Buttons
Zucchini 150 g
sweet potato150 g
Bake in the oven for 30 minutes (180C)
Calories 250
Protein 20
Fats 10
Carbohydrates 25
Total during the day:
Standard option:
Calories 1128
Proteins 77
Fats 52
Carbohydrates 88
Vegan option:
Calories 1201
Proteins 74
Fats 56
Carbohydrates 103