FITBODY - Bodyweight Workout (season 1)

Day 2 (30.9.20)

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

Circular training.
Watch the video of the lap.

1. Squat Steps: ●14+14, 12+12, 10+10.
2. Spider Plank: ●14+14, 12+12, 10+10
.
3. Abs: 30.
4. High plank: ●40 sec, 30 sec, 20 sec.
5. Reverse plank: ●40 sec, 30 sec, 20 sec.
6. Static skier: 30 sec.

Make / 3 circles.
4 circles.


Rest between circles:
● 1 min
2 min
3 min


Cardio:
or 2.5 km. easy run,
or 3.5 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

2. Tofu cake (Vegan)

Ingredients for three servings:

The tofu is better soft: 400 grams.

Linen egg - (a tablespoon of crushed linen + 3 tablespoons of water, pre-dipped for 10 minutes)

Semolina: 40 grams

Apple: 100 grams of puree

Almond milk 100 ml

Vanillin 

Lemon juice - 2 tbsp

Almonds 10 pcs.

Preparation method:

Whisk all ingredients except almonds in a blender. Then add the crushed almonds separately—Bake in the oven at 180 degrees for 30-40 minutes.

 

Divide the prepared dish into three equal portions. Consume one serving.

Per serving:

Calories 370

Proteins 26.9

Fats 16.9

Carbohydrates 25.5

Second meal. Options to choose from:

1. Wild rice

Ingredients on one serving:

Thick rice: 40 г.

Mushrooms: 100 g.

Cheddar cheese / Vegan : 30 g.

 

Appearance:

On top of the shelf, you will find a hat and a mushroom. You can still access a large amount of water. Add fresh rice, sauté for 2 minutes, stirring.

+ nuts 25 г.

Up to 1 serving:

calories 407

proteins 22 g. 

Fats 19

Carbohydrates 37

Snack:

One orange (100 gr.)

Almonds 20g.

Up to 1 serving:

174 calories

Proteins 5

Fats 10

Carbohydrates 16

Third meal. Options to choose from:

1. Mussels.
Ingredients for 2 servings:

Ready-made mussels, thawed: 300 g.
Vegetable oil: 2 tsp. (10 g.)
Garlic 2-3 teeth. (10 g.)
Tomato paste: 2 tbsp l. (50 g.)

Preparation method:
Fry the Garlic in vegetable oil for 1 minute, add 300 g of ready-made thawed mussels, 1 tbsp. l. tomato paste and cook for 5 minutes. At the end of cooking add parsley (any amount).

Grilled zucchini.
Zucchini 400 g.

Preparation method:
Cut the courgettes into circles and cook in a dry frying pan or oven.

 

* mussels can be substituted for shrimp or squid.


Divide the prepared dish into 2 equal portions.

Consume 1 serving.

1 portion:

Kcal 245
Proteins g. 21
Fats g. 9
Carbohydrates g. 20

2. Vegan option

Grills and Buttons

Zucchini 150 g

sweet potato150 g

Bake in oven for 30 minutes (180C)

Calories 250

Protein 20

Fats 10

Carbohydrates 25

Total during the day:

Standard option:

Calories 1128

Proteins 77

Fats 52

Carbohydrates 88

 

Vegan option:

Calories 1201

Proteins 74

Fats 56

Carbohydrates 103