FITBODY - Bodyweight Workout (season 1)

Day 13 (11.10.20)

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

Circular training.
Watch the video of the circle.

1. Bulgarian Squats: ●12+12, 10+10, 8+8.
2. Spider Plank: ●16+16, 14+14, 12+12.

3. Skier: 50 sec.

4. Swimmer Plank: ●10+10, 8+8.

5. Skater: ●12+12, 10+10.

6. Bridge with straight leg lift: 15+15, 12+12.

7. Abs - Crunches: 20+20.

Make ● 5 circles.

6, 7 circles

Rest between circles:
● 1 min.
2 min.
3 min.

Cardio:
or 5 km. easy run,
or 7.5 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

Second meal. Options to choose from:

1. Chicken in tomato and lemon sauce.
Ingredients for 1 serving:
Chicken breast: 100 g.
Tomato paste: 1 tbsp spoon (25 g).
Lemon juice: 5 ml.
Water: 50 ml.
Salt and pepper: to taste.
Sesame seeds for sprinkling.
bow: 1 small head.
wild rice 40 g (you can use a mixture of brown and wild rice).

Preparation:
Cut the chicken fillet into pieces. Fry the chicken and onions in a skillet for 5 minutes, stirring occasionally. Mix the tomato, lemon juice and water. Pour the resulting sauce into the chicken pan. Season with salt and pepper to taste. Simmer for 5 minutes.
Sprinkle the cooked chicken with sesame seeds and herbs.

In a portion:

Kcal 310
Proteins 30
Fats 5
Carbohydrates 35

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:

Baked apple 150 g.

Preparation:
Chop the apple with a toothpick and bake for 15-20 minutes in the oven preheated to 180 degrees, sprinkle with cinnamon before serving.

In a portion:

Kcal 89
Proteins 1
Fats 0
Carbohydrates 21

Third meal. Options to choose from:

1. Cod with vegetables.
Ingredients for 2 servings:
Cod fillet 300 g.
Carrots: 150 g.
Bow: 1 small head.
Champignons: 100 g.
Greens: to taste.
Vegetable oil: 1 sec. l.
 
Preparation:
Put the cod fillet in a saucepan, put carrots grated on a coarse grater on top, finely chopped onions and mushrooms cut into pieces. You can finish off 1-2 tbsp. l of water.
Simmer until tender, 25-30 minutes. Sprinkle with herbs before serving.
Add Lettuce (100 gr.) Cheese (20 gr.).
 
Divide the prepared dish into 2 equal portions.
Consume 1 serving.
+1 glass of kefir 2.4%: 200 g.

In a portion:

Kcal 334
Proteins 39
Fats 14
Carbohydrates 13

2. Salad.
Ingredients for 1 serving:
Mozzarella cheese: 70 g.
Cherry Tomatoes: 200 g.
Arugula: 50 g.
Balsamic vinegar: 20 g.
Suous Pesto: 20 g.


Preparation:

Mix together the cheese, tomatoes and arugula and top with the balsamic vinegar and pesto dressing.

In a portion:

Kcal 360
Protein 20
Fats 25
Carbohydrates 17

Total during the day:

Standard option:

Calories 1035

Proteins 99

Fats 33

Carbohydrates 84

Vegetarian option:

Calories 1108

Proteins 79

Fats 56

Carbohydrates 58.5