FITBODY - Bodyweight Workout (season 1)
Day 1 (29.9.20)
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!
Warm up: 5 minutes of active warming up exercises.
For example: Jumping jacks, jumping rope.
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.
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
Wheat semolina 40 grams
Vanilla to taste
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:
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
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:
Second meal. Options to choose from:
1. Chicken breast steak
Chicken breast 150 g
150 grams of white cabbage
Carrots 150 grams
Tablespoon lemon juice
Tablespoon of olive oil
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:
2. Vegan option
Instead of a chicken breast, a cup of Majdara
In a portion:
Third meal. Options to choose from:
Milk 50 grams
Cherry tomatoes 4-5
Cheese 20 grams
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:
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
Matt oil for frying
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:
Total during the day: