FITBODY - Bodyweight Workout
Day 5
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 Sumo: ●16, ●14, ●12.
2. Side Plank Knee to Elbow: ●10+10, ●8+8.
3. Skater: ●10+10, ●8+8.
4. Fireman: ●12+12, ●10+10, ●8+8.
5. Elbow Plank: 40 sec.
6. Abs: book 10, straightening legs 10, book 5, static 10 sec.
7. High Plank, One Leg and One Arm up: ●15 sec+15 sec, ●10 sec+10 sec.
Make ● / ● 4 circles.
● 5 circles
Rest between circles:
● 1 min.
● 2 min.
● 3 min.
Cardio:
or 3.5 km. easy run,
or 5 km. very fast walking.
Cool down / stretch.
Enjoy your workout!
•FOOD•
First meal. Options to choose from:
1. Belgian waffles or kefir pancakes.
Ingredients for 1 serving:
Oatmeal 50 g.
Raw egg whites 2 pcs. (50 g.)
Raw egg yolks 1 pc. (17 y.)
Low-fat kefir 75 ml.
Preparation:
Dip the oatmeal into a blender and grind it into flour.
Add whites, yolks, and kefir to a blender. Mix everything until smooth.
Option 1: Pour the resulting mass into a waffle iron, set the cooking mode for Belgian waffles, and set the degree of roasting to taste.
Option 2: Bake the resulting mass in a preheated pan, pancakes, or whole pancakes.
In a portion:
Kcal 298
Proteins 17
Fats 9
Carbohydrates 38
2. Fruit salad.
Ingredients for 1 serving:
Kiwi: 60 g.
Pear: 75 g.
Banana: 30 g.
Curd 5%: 125 g.
Macadamia nuts: 8 g.
Pear: 40 g.
Preparation:
Cut kiwi, pear and banana into slices, mix with cottage cheese, sprinkle with macadamia nuts.
In a portion:
Kcal 297
Proteins 13
Fats 13
Carbohydrates 24
Second meal. Options to choose from:
1. Beef with coriander and rice noodles.
Ingredients for 2 servings:
2 cloves of garlic, finely chopped.
Milk shredded casserole 1/2 tsp. l.
1 coriander leaves, stems, and coriander leaves.
Sunflower oil 1 tbsp. and spray for a wok.
Fillet of beef or turkey 250 g.
Rice noodles 200 g.
Red onion, finely chopped 1/2.
Red bell pepper, 1/4 thinly sliced.
Green bell peppers, 1/4 thinly sliced.
Lemon juice 1 tbsp l.
Reduced salt soy sauce 1 tbsp l.
Appearance:
To make the marinade, combine garlic, ginger, all chopped coriander, and 2 tsp. butter in a large non-metallic bowl.
Cut the beef into thin slices across the grain and place in the marinade. Cover with a plastic lid and refrigerate for two hours.
Place the noodles in a heatproof bowl, top with boiling water, and soak for eight minutes, or until the noodles are tender.
Then drain the water. Heat the wok vigorously and spray with oil.
Add meat and fry for 2-3 minutes, it is better to divide the whole amount into 2 parts. Remove cooked meat from the wok and keep warm.
In the intervals between cooking the first and second batches of meat, heat the wok and oil additionally. Heat 1 tsp. butter in a wok, add onion, and cook over medium heat for 3-4 minutes.
Add pepper and cook for another 3-4 minutes, stir while shaking the wok.
Add all the meat to the wok, also add lemon juice, soy sauce, 2 tsp. water, an extra bunch of coriander, and rice noodles.
Shake, then remove from heat, salt well, and season with freshly ground black pepper, serve.
In a portion:
Kcal 394
Proteins 32
Fats 10
Carbohydrates 44
2. Stuffed pepper.
Ingredients for 1 serving:
Bulgarian red pepper: 200 g.
Adyghe cheese: 100 g.
Egg: 1 pc.
Carrots: 100 g.
Onions: 30 g.
Greens: 20 g.
Champignons: 200 g.
Preparation:
Take 2 small red bell peppers, cut lengthwise like boats, remove the seeds, and stuff with the mixture.
For the mixture: fry the carrots, onions, herbs, and mushrooms, cool the mixture, add the beaten egg and cheese into cubes.
Stuff 4 boats and put in the oven at 180 degrees for 20 minutes.
In a portion:
Kcal 520
Proteins 44
Fats 27
Carbohydrates 28
Snack:
Kiwi: 1 pc.
Almonds: 20 g.
Kcal for 1 portion 165
Proteins g. 5
Fat g. 11
Carbohydrates g. 13
Third meal. Options to choose from:
1. Chicken shashlik with currant sauce.
Ingredients for 1 serving:
Chicken breast pieces: 150g.
(for the marinade.)
Kefir (take an arbitrary amount, after marinating, about 30 grams of kefir will remain on the meat.), Curry and onions (optional)
Spice Onion
For the sauce: Currants -1 glass 125 gr.,
1 small orange 75 gr.,
1 tsp of starch for a thickness of 10 gr.,
Black pepper.
Preparation:
Marinate chicken pieces in kefir, curry with onion rings.
Cook over a fire or grill.
Prepare the sauce: scald the orange with boiling water, grate a little zest, grind the orange and currant berries in a blender, finish off 1 tsp of starch, a little black pepper and salt to make it thicker.
It turns out to be an excellent vitamin sauce!
Slicing fresh vegetables for garnish:
cucumbers, tomatoes, bell peppers - 100 grams each - the total amount of vegetables is 300 grams
In a portion:
Kcal 482
Proteins 41
Fats 8
Carbohydrates 51
2. Stuffed eggplant.
Ingredients for 1 serving:
Eggplant: 200 g.
Mozzarella cheese: 70 g.
Tomatoes: 100 g.
Green peas: 150 g.
Olive oil: 1 tsp
Black pepper: 2 g.
Mint: a couple of leaves.
Preparation:
Cut the eggplants with a knife along the back along, but not to the end (see photo), salt, and leave for half an hour so that the juice comes out. Then rinse with water and stuff with strips of cheese and tomato circles. Mash the frozen green peas with olive oil, pepper, and mint.
In a portion:
Calories 459
Proteins 26
Fats 22
Carbohydrates 42
Total during the day:
Standard option:
Calories 1339
Proteins 95
Fats 38
Carbohydrates 146
Vegetarian option:
Calories 1324
Proteins 88
Fats 73
Carbohydrates 107