FITBODY - Bodyweight Workout (season 1)

Day 15 (13.10.20)

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 Jump●12, 10.
2. High to Low Plank: ●10, 8.

3. Plank With Leg Raise: ●30+30, 20+20.

4. Cross Jumping Jacks: ●30, 25.

5. Burpee: 10, 8, 6.

6. Candlestick: 10, 8.

7. Sumo Squats: 16, 14.

8. Step Up16+16, 14+14.

9. Abs: Scissors 30, vertical Scissors 30, the Boat 40 sec.

Make ● 4 circles.

5 circles

Rest between circles:
● 1 min.
2 min.

 

Cardio:
or 6 km. easy run,
or 8 km. very fast walking.

Cool down / stretch.

Enjoy your workout!

Vegan Trio

FOOD

First meal. Options to choose from:

1. Cheese pie

3rd portion cooked earlier.

In the pie:

Calories 302

Proteins 29

Fats 14

Carbohydrates 15

Second meal. Options to choose from:

1. Turkey fillet steak.
Ingredients for 1 serving:
Turkey fillet: 150 g.

Preparation:
Wrap the steak in foil, grill or oven for 30 minutes. at a temperature of 180 degrees, sprinkled with spices (to taste).

Grilled vegetables :
Zucchini 100 g.
Cherry tomatoes 100 g.
Bell pepper 100 g.
Champignons 100 g.
We cook on the grill or oven.

In a portion:

Kcal 302
Proteins 9
Fats 6
Carbohydrates 13

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:

calories 240

Proteins 52

Fats 3

Carbohydrates 21

Snack:

Raspberries 200 g.
Kcal 113
Proteins 2
Fats 1
Carbohydrates 24

Third meal. Options to choose from:

1. Chicken shashlik with currant sauce.
Ingredients for 1 serving:
Chicken breast pieces: 150g.
(for the marinade.)
Kefir (take an arbitrary amount, after marinating, about 30 grams of kefir will remain on the meat.), Curry and onions (optional)
Spice Onion
 
For the sauce: Currants -1 glass 125 gr.,
1 small orange 75 gr.,
1 tsp of starch for a thickness of 10 gr.,
Black pepper.

Preparation:
Marinate chicken pieces in kefir, curry with onion rings.
Cook over a fire or grill.

Prepare the sauce: scald the orange with boiling water, grate a little zest, grind the orange and currant berries in a blender, finish off 1 tsp of starch, a little black pepper and salt to make it thicker.
It turns out to be an excellent vitamin sauce!
 
Slicing fresh vegetables for garnish:
cucumbers, tomatoes, bell peppers - 100 grams each - the total amount of vegetables is 300 grams
 

In a portion:
Kcal 482
Proteins 41
Fats 8
Carbohydrates 51

2. Stuffed eggplant.
Ingredients for 1 serving:
Eggplant: 200 g.
Mozzarella cheese: 70 g.
Tomatoes: 100 g.
Green peas: 150 g.
Olive oil: 1 tsp
Black pepper: 2 g.
Mint: a couple of leaves.

Preparation:
Cut the eggplants with a knife along the back along, but not to the end (see photo), salt and leave for half an hour so that the juice comes out. Then rinse with water and stuff with strips of cheese and tomato circles. Mash the frozen green peas with olive oil, pepper and mint.

In a portion:

Calories 459
Proteins 26
Fats 22
Carbohydrates 42

Total during the day:

Standard option:

Calories 1199

Proteins 81

Fats 29

Carbohydrates 103

Vegetarian option:

Calories 1114

Proteins 109

Fats 40

Carbohydrates 102