FITBODY - Bodyweight Workout (season 1)

Day 14 (12.10.20)

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

Circular training.
Watch the video of the circle.

1. Squat with Lateral Leg Raise: ●12+12, 10+10, 8+8.
2. Reverans Lunge: ●16+16, 14+14, 12+12.

3. Side Star Plank: ●20sec+20sec, 15sec+15sec, 10sec+10sec.

4. Squat 3 hips waves & Plank 3 hips waves: ●12+12, 10+10.

5. Reverse Plank: 50 sec.

6. All fours knee Lift, One Hand Lift: 5+5.

7. Abs - Bicycle 50+50, static-V: 20 sec.

Make ● 5 circles.

6, 7 circles

Rest between circles:
● 1 min.
2 min.

 

Cardio:
or 5.5 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

Second portion cooked earlier.

In the pie:

Calories 302

Proteins 29

Fats 14

Carbohydrates 15

Second meal. Options to choose from:

1. Carrot and chicken cutlets.
Ingredients for 2 servings:
minced chicken (fillet): 200 g.
Large carrots 150 g.
Half a squash (150 g).
1 egg (50 g.)
1 onion (65 g.)
Spices to taste.
  Boiled buckwheat 150 g (70 g dry cereal).

Preparation:
Grate carrots, zucchini and onions on a coarse grater, mix with minced meat, egg and spices. Blind the cutlets with wet hands and bake in the oven at 180 ° until golden brown (20-30 minutes, depending on size).

Lunch - 1st portion.

In a portion:

Kcal 340
Proteins 28
Fats 8
Carbohydrates 37

2. Chickpeas and baked broccoli.
Ingredients for 1 serving:
Broccoli: 300 g.
Eggs: 2
Black pepper: 2 g.
Turmeric: 5 g.
Parsley: 25 g.
Chickpeas: 30 g (dry)
Maazdam cheese: 20 g.

Preparation:
Boil the chickpeas. Put broccoli in boiling water, cook for 1 minute, then remove from boiling water and pour over with ice water (to crunch), put in a saucepan, pour with a mixture of eggs, cheese, black pepper and turmeric. Bake until tender in the oven at 180 g (7 minutes) or in a greased pan, stirring constantly, sprinkle with parsley at the end of cooking.

Serving:
Kcal 456
Proteins g. 30
Fat g. 17
Carbohydrates g. 48

Snack:

1 small banana (100 g)
Nuts 20 g.

Kcal 187
Proteins 4
Fat 11
Carbohydrates 18

Third meal. Options to choose from:

1. Baked fish with herbs.
Ingredients for 1 serving:
Peeled mackerel: half carcass, 150 g.

Preparation:
Stuff the mackerel with parsley, lemon wedges and onions, wrap in foil and bake at 180 degrees for 30-35 minutes.
Before serving, remove the greens from the belly, garnish with fresh lemon.


Boiled young potatoes: 100 g

sprinkled with herbs.

In a portion:

Kcal 432
Proteins 34
Fats 24
Carbohydrates 20

2. Vegan option

Grills and Buttons

Zucchini 150 g

sweet potato150 g

Bake in oven for 30 minutes (180C)

In a portion:

Calories 250

Protein 20

Fats 10

Carbohydrates 25

Total during the day:

Standard option:

Calories 1261

Proteins 89

Fats 57

Carbohydrates 90

Vegetarian option:

Calories 1195

Proteins 83

Fats 52

Carbohydrates 95