FITBODY - Bodyweight Workout (season 1)

Day 16 (14.10.20)

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

Circular training.
Watch the video of the circle.

1. Side squats: ●12+12, 10+10.
2. Jump + Caterpillar Pushup: 10, 8.

3. Back push-ups: 15, 12, 10.

4. Elbow Plank: ●50sec, 40sec.

5. Back Plank: ●50sec, 40sec

6. Abs: book 20, legs bent 20, V-static 10 sec

7. Handstand Jump with Both Legs: ●10, 8.

Make 5 circles.

6, 7 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. 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

Second meal. Options to choose from:

1. Beef with coriander and rice noodles.

Ingredients for 2 servings:
2 cloves of garlic, finely chopped.
Milk shredded casserole 1/2 tsp. l.
1 coriander leaves, stems and coriander leaves.
Sunflower oil 1 tbsp. and spray for wok.
Fillet of beef or turkey 250 g.
Rice noodles 200 g.
Red onion, finely chopped 1/2.
Red bell pepper, 1/4 thinly sliced.
Green bell peppers, 1/4 thinly sliced.
Lemon juice 1 tbsp l.
Reduced salt soy sauce 1 tbsp l.
 
Appearance:
To make the marinade, combine garlic, ginger, all chopped coriander and 2 tsp. butter in a large non-metallic bowl.


Cut the beef into thin slices across the grain and place in the marinade. Cover with a plastic lid and refrigerate for two hours.

Place the noodles in a heatproof bowl, top with boiling water and soak for eight minutes, or until the noodles are tender.
Then drain the water. Heat the wok vigorously and spray with oil.

Add meat and fry for 2-3 minutes, it is better to divide the whole amount into 2 parts. Remove cooked meat from the wok and keep warm.
In the intervals between cooking the first and second batches of meat, heat the wok and oil additionally. Heat 1 tsp. butter in a wok, add onion and cook over medium heat for 3-4 minutes.

Add pepper and cook for another 3-4 minutes, stir while shaking the wok.
Add all the meat to the wok, also add lemon juice, soy sauce, 2 tsp. water, an extra bunch of coriander and rice noodles.
Shake, then remove from heat, salt well and season with freshly ground black pepper, serve.

In a portion:

Kcal 394
Proteins 32
Fats 10
Carbohydrates 44

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:

1 small banana (100 g)
Nuts 20 g.


Kcal 187
Proteins 4
Fats 11
Carbohydrates 18

Third meal. Options to choose from:

1. Chocolate mousse.
Ingredients for 1 serving:
Soft cottage cheese 5%: 200 g.
Cocoa: 1 tbsp. l. (25 g.)
Chocolate: 10 g.
Nuts: 10g. (for example walnuts)
Strawberry 100 g.

Preparation:
Mix soft cottage cheese 5% with 1 tbsp. l cocoa and sweetener.
Put in a Kremanka, garnish with grated chocolate, nuts and strawberries.

 

In a portion:
Kcal 399
Proteins 24
Fats 23
Carbohydrates 24

2. Cottage cheese with strawberries and coconut milk.
Ingredients for 1 serving:
Curd 5%: 150 g.
Coconut milk (full fat): 30 g.
Strawberry: 150 g.
 
Preparation:
Mix curd 5% with coconut milk. Puree the strawberries in a blender and put on the curd.

In a portion:

Kcal 311
Proteins g. 28
Fat g. 15
Carbohydrates g. 16

Total during the day:

Standard option:

Calories 1282

Proteins 72

Fats 54

Carbohydrates 127

Vegetarian option:

Calories 1157

Proteins 73

Fats 53

Carbohydrates 80.5