FITBODY - Bodyweight Workout (season 1)

Day 4 (2.10.20)

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

Circular training.
Watch the video of the circle.

1. Static skier: ●40 sec, 30 sec
2. Jumping lunges: 5+5.

3. Handstand Wipers Jumps: ●10+10, 8+8.
4. Abs book: ●15, 
12.
5. Leg Lift Plank: ●20+20, 15+15.
6. Reverse Plank with a Leg Raise: 40 sec x2

Make ● 4 circles.

5 circles

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

Cardio:
or 3 km. easy run,
or 4.5 km. very fast walking.

Cool down / stretch.

Enjoy your workout!

Vegan Trio

FOOD

First meal. Options to choose from:

1. Cottage cheese with berries.
Ingredients for 1 serving:
Curd 5%: 
100g

1 jar of natural milk yogurt 150g

Strawberries or raspberries: 100g

Almonds: 12 g.

 

Preparation: Mix cottage cheese with yogurt, add berries and nuts.

 

In one portion:
Kcal 356
Proteins 33
Fat 15
Carbohydrates 23

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. Soup of mashed chicken and vegetables.
Ingredients for 2 servings:
Chicken fillet: 200 g.
Potatoes: 1 pc. (100 g.)
Small onion: 1 pc. (65 g.).
Carrots: 1 piece (150 g)
Greens (dill, parsley): 1 bunch (20 g).
Salt to taste.
Pumpkin seeds: 10 g.
Water: optional.

Preparation:
Cook chicken fillet for 15 minutes.
Add potatoes (in cubes), carrots (coarse grater), onions (in cubes) to boiling water.
Cook for another 10 minutes until the potatoes are ready.
Remove from heat, beat with a blender.
Sprinkle with pumpkin seeds and herbs before serving.

Divide the prepared portion into 2 parts.
Consume 1 serving.

Kcal for 1 portion 260
Proteins 34
Fats 4
Carbohydrates 22

Carrot and Walnut Salad:
Ingredients for 1 serving:
Carrots 100 gr.
Walnuts 20 gr.
Natural milk yoghurt 30 gr.

Preparation:
Grate carrots on a fine grater, add walnuts, season with natural milk yogurt.


Kcal for 1 portion 202
Proteins 5
Fat g. 14
Carbohydrates g. 14

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
Fat 11
Carbohydrates 46

Snack:
150 g of strawberries.

Kcal for 1 portion 48
Proteins g. 1
Fat g. 0
Carbohydrates g. 11

Third meal. Options to choose from:

1. Cod with vegetables.
Ingredients for 2 servings:
Cod fillet 300 g.
Carrots: 150 g.
Bow: 1 small head.
Champignons: 100 g.
Greens: to taste.
Vegetable oil: 1 sec. l.
 
Preparation:
Put the cod fillet in a saucepan, put carrots grated on a coarse grater on top, finely chopped onions and mushrooms cut into pieces. You can finish off 1-2 tbsp. l of water.
Simmer until tender, 25-30 minutes. Sprinkle with herbs before serving.
Add Lettuce (100 gr.) Cheese (20 gr.).
 
Divide the prepared dish into 2 equal portions.
Consume 1 serving.
+1 glass of kefir 2.4%: 200 g.

In a portion:

Kcal 334
Proteins 39
Fats 14
Carbohydrates 13

2. Stuffed champignons.
Ingredients for 1 serving:
Cheese "Adygei": 70 g.
Champignons: 400 g
Garlic: 1 clove
Parsley: 20 g.
Broccoli: 300 g.

Preparation:
Carefully remove the stems from the champignons. Stuff with a mixture of grated cheese, garlic and parsley. Bake and oven at 200 degrees for 7 minutes. No more, otherwise a lot of juice will come out. Steam the broccoli.

In a portion:

Kcal 359
Proteins 34
Fat 14
Carbohydrates 25

Total during the day:

Standard option:

Calories 1200

Proteins 112

Fats 47

Carbohydrates 83

 

Vegan option:

Calories 1171

Proteins 79

Fats 37

Carbohydrates 117