FITBODY - Bodyweight Workout (season 1)

Day 1 (29.9.20)

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 jumps14, 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!

Vegan Trio

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.

 

Make small balls with wet hands and protect a fiery bat with a coconut oil matte.

 

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