FITBODY - Bodyweight Workout (season 1)

Day 11 (9.10.20)

Warm up: 5 minutes of active warming up exercises.
For example:  jumping jacks, jumping rope.

Training for cumulative volume.
You have 2 ways to complete the task:
1. Your task is to complete the total number of repetitions in each exercise.

However, you can stop and take breaks as often as you like.
But you need to try to use the time as efficiently as possible and not back down until you have completed all the specified number of times. Then, you can take a long break and repeat everything in the same way in another exercise.
It is advisable not to mix the exercises with each other, that is, first complete the entire volume in one, then move on to the next.

You can change the sequence of exercises to suit your preferences.


2. Distribute the entire volume for the whole day, crushing it in any sequence and combination.
This is an easier way to accomplish this task.

Training:

1. Classic push-ups: ●80, 60, 40.
 (can be done from the support or from the knees)
2. Sumo squat: ●100, 80, 60.
3. Plank on the elbows: ●5 min, 4 min, 3 min.
4. Cross crunches: 150 reps (75 per diagonal).

Cardio:
or 5 km. easy run,
or 7 km. very fast walking.

Cool down / stretch.

Enjoy your workout!

Vegan Trio

FOOD

First meal. Options to choose from:

1. Oatmeal with berries.
Ingredients for 1 serving:
Oat flakes oatmeal: 40 g.
Milk: 2.5% 100 g.
Raspberries, currants or blueberries: 50 g.
Almonds: 10 (12.5 g)
 
Preparation:
Boil oatmeal in water with milk, add berries and chopped nuts at the end of cooking.
 

In a portion:
Kcal 302
Proteins 12
Fats 10
Carbohydrates 41

2. Oatmeal pancake.
Ingredients for 1 serving:
Oat bran: 30 g.
Blueberries: 100 g.
Eggs: 2
Soy milk: 20 g.
Vegetable oil: 1 tsp

Preparation:
Beat eggs, soy milk and oat bran, add a little salt and sweetener if desired. Let it brew for 15 minutes to swell the bran and fry on both sides in vegetable oil.

Grease the finished pancake with blueberry puree.

In a portion:

Kcal for 1 portion 376
Proteins g. 20
Fats g. 13
Carbohydrates g. 37

Second meal. Options to choose from:

1. Chicken breast in oatmeal.
Ingredients for 2 servings:
Chicken breast 400 g.
Kefir, 0.5-1% 200 ml.
Oatmeal (small, but not instant) 50 g.
Paprika.
A mixture of dry herbs.
Salt and spices to taste.

Preparation:
Rinse the breasts, cut into longitudinal, not very thick pieces.

Pour with kefir, add salt and spices to taste, leave to marinate in the refrigerator for an hour or more.

Mix oatmeal with herbs and paprika.
Dip the breast pieces in the resulting oatmeal mixture and fry on a 230 ° grill or skillet.

Divide the prepared portion into 2 parts.
Consume 1 serving.

 

In a portion:
Kcal 377
Proteins 53
Fats 9
Carbohydrates 20

2. Fried tofu. (Vegan)
Ingredients for 1 serving:
Carrots: 100 g.
Onion: 20 g.
Black pepper: 2 g.
Olive oil: 1 tsp
Parsley: to taste.
Tofu: 150 g.
Champignons: 200 g.

Tofu should be used with the following values ​​per 100 g:
Kcal 131.6
Proteins 12.7
Fats 6.6
Carbohydrates 5.5

Preparation:
Cut the tofu into cubes and sauté in a dry skillet, or sauté it whole, ready to be sprinkled with black pepper or any dry spices to taste.
Chop the champignons, carrots and onions, fry in Voke in olive oil, stirring constantly, for 5-7 minutes. Sprinkle the finished dish with parsley.
 

In a portion:
Kcal 357
Proteins 29
Fats 17
Carbohydrates 5.5

Snack:

150 g of strawberries.

Kcal for 1 portion 48

Proteins g. 1

Fat g. 0

Carbohydrates g. 11

Third meal. Options to choose from:

1. Baked cod with cheese.
Ingredients for 1 serving:
Cod (or any skinny fish): 200 g.
Tomatoes: 100 g.
Parsley: 20 g.
Cheese (e.g. Dutch): 30 g.
 
Preparation:
Put the raw cod in foil, put the tomato mugs on top, sprinkle with herbs - optionally parsley, put a piece of cheese, wrap and bake in the oven 200 degrees 25 minutes, then unfold the foil and dry for 5 minutes.
+ boiled wild rice (40 g of dry cereal)
+ 1 chopped bell pepper 100g.
 

In a portion:
Kcal 457
Proteins 53
Fats 9
Carbohydrates 41

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

Total during the day:

Standard option:

Calories 1184

Proteins 119

Fats 28

Carbohydrates 113

Vegetarian option:

Calories 1301

Proteins 77.7

Fats 57

Carbohydrates 81.5