FITBODY - Bodyweight Workout (season 1)

Day 17 (15.10.20)

Supersets

♦ Today you are offered a program with a small change in terms of performing circles.

♦ The program will consist of Supersets only.

♦ This is a great way to get an even better feel for specific muscle groups.

♦ Watch the video in which I explain everything.

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

Superset 1. 
Make 3, 4 rounds.
1. 
Straight-Arm Plank: 30 sec.  
2. Reverse Push-Up: 15.

Rest between: 1 min.

Superset 2. 
Make rounds.
1. Backward Lunges: 15+15.
2. Step Ups: 10+10. 

Rest between: 1 min.

Superset 3.

Make 3, rounds.
1. Elbow Plank: 40 sec.
2. Abs- Crunches:
15+15.

Rest between: 1 min.

Superset 4.

Make 3, 4. such super series in a row;
1. Spider Plank: 10+10.
2. Reverse Plank: 20 sec.

Rest between: 1 min.

Superset 5.

Make rounds.
1. Abs- Book: 10.
2. Abs- Scissors: 20.

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. Omelette.
Ingredients for 1 serving.
Egg: 2 pcs.

Lettuce leaves.
Toast of 25 g of bread.
50 grams of mashed avocado.

In a portion:

Kcal 302
Proteins 18
Fats 18
Carbohydrates 17

2. Flaxseed porridge.
Ingredients for 1 serving:
Banana: 100 g.
Greek yogurt: 140 g.
Dark flax seeds: 20 g.
Banana: 100 g.
Kiwi: 1 pc. (80 g.)

Preparation:
On the eve, at night, mix natural Greek yogurt and dark flax seeds, refrigerate. The seeds will swell overnight. Add fruit before meals.

In a portion:

Kcal 333
Proteins 15
Fats 12
Carbohydrates 35

Second meal. Options to choose from:

1. Squid with salad.
Ingredients for 1 serving:
Squid: 100 g.
Tomato paste: 1 tablespoon
Garlic: 1 clove.
Parsley: 20 g.
Bulgarian yellow pepper: 100 g.
Cucumber: 100 g.
Lettuce: 50 g.
Sour cream 15%: 1 tbsp.

Preparation:
Peel the squid, cook for 2 minutes, cut into strips, put in a saucepan and simmer with tomato paste and a clove of garlic for 3 minutes. Sprinkle the finished dish with parsley.
Salad: cut and mix pepper, cucumber and lettuce, season with sour cream.

In a portion:

Kcal 249
Proteins 21
Fats 10
Carbohydrates 20

2. Tofu cutlets.
Ingredients for 1 serving:
Tofu: 150 g.
Garlic: 2 cloves.
Parsley: 10 g.
Cilantro: 10 g.
Black pepper: 2 g.
Egg white: 1 pc.
Whole grain flour: 20 g.
Cherry tomatoes: 200 g.
Cucumber: 150 g.
Purple onion: 20 g.
Lettuce: 50 g.
Vegetable oil: 1 tsp

Preparation:
Grate tofu, mix with chopped garlic, parsley, cilantro, black pepper, whipped protein.
Let the mixture sit for 1 hour and shape the cutlets. Dip in whole grain flour and fry in a greased pan or oven for 20 minutes.
Salad: mix cherry tomatoes, cucumber, purple onion, lettuce, season with vegetable oil.

 

In a portion:
Kcal 421
Proteins 29
Fats 11
Carbohydrates 46

Snack:

Dark chocolate: 20 g.
1 glass of kefir 2.4%: 200 g.
Kcal 207
Proteins 7
Fats 11
Carbohydrates 20

Third meal. Options to choose from:

1. Baked mackerel 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. Cottage cheese with coconut milk.
Ingredients for 1 serving:
Curd 0.5%: 150 g.
Coconut milk: 20 g.
Brazil nuts: 15 g.
Blueberries: 100 g.

Preparation:
Stir cottage cheese with coconut milk, add Brazil nuts (chop nuts) and blueberries.

In a portion:

Kcal 347
Proteins 30
Fats 16
Carbohydrates 22

Total during the day:

Standard option:

Calories 1190

Proteins 80

Fats 63

Carbohydrates 77

Vegetarian option:

Calories 1308

Proteins 81

Fats 50

Carbohydrates 123