FITBODY - Bodyweight Workout (season 1)

Day 3 (1.10.20)

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

Circular training.
Watch the video of the circle.
1. Step back squats: ●15+15, 12+12, 10+10.

2. Elbow plank: ●40 sec, 30 sec, 20 sec.

3. Back plank: ●40 sec, 30 sec, 20 sec.

4. Abs: Horizontal scissors: 50+50.
5. Back push-ups: ●15,12, 10.

6. Steps up: ●10+10,8+8.

Make / 3 circles.
● 4 circles.

Rest between circles:
● 1 min.
2 min.
3 min.

Cardio:
or 3 km. easy run,
or 4 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

2. Porridge (Vegan)
Ingredients for 1 serving:
Oats: 40 g.
Walnuts: 30 g.
 
Preparation method:
Pour hot water over oats for 10 minutes and add walnuts.
 
Up to 1 serving:
Calories 368 
Protein 11
Fats 22
Carbohydrates 31

Second meal. Options to choose from:

1. Chicken in tomato and lemon sauce.
Ingredients for 1 serving:
Chicken breast: 100 g.
Tomato paste: 1 tbsp spoon (25 g).
Lemon juice: 5 ml.
Water: 50 ml.
Salt and pepper: to taste.
Sesame seeds for sprinkling.
bow: 1 small head.

Preparation:
Cut the chicken fillet into pieces. Fry the chicken and onions in a skillet for 5 minutes, stirring occasionally. Mix the tomato, lemon juice and water. Pour the resulting sauce into the chicken pan. Season with salt and pepper to taste. Simmer for 5 minutes.


Sprinkle the cooked chicken with sesame seeds and herbs.
+ wild rice 40 g.

In a portion:

Kcal 342
Proteins 38
Fats 5
Carbohydrates 35

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:
Almond nuts: 30 g.
1 small orange (100 gr.)
 
Kcal for 1 portion 252
Proteins 6
Fats 16
Carbohydrates 21

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 21
Fats 9
Carbohydrates 20

2. Tofu pancakes

Ingredients for one serving (4 units)

Tofu 120 g

1.5 tablespoon lemon juice

Tablespoon syrup agave or selenium or honey 16

1 tablespoon whole rice flour

A handful of raisins -50

Salt

Matt oil for frying

 

Preparation method:

Filter the tofu without the water,

Mix in a blender with lemon juice and syrup, add raisins, and rice flour at the end.

 

Make small balls with wet hands and protect a fiery bat with a coconut oil matte.

 

In a portion:

Calories 293

Proteins 21.8

Fats 2.21

Carbohydrates 22.5

Total during the day:

Standard option:

Calories 1141

Proteins 188

Fats 64

Carbohydrates 91

 

Vegan option:

Calories 1270

Proteins 67.8

Fats 57

Carbohydrates 80