FITBODY - Bodyweight Workout (season 1)

Day 7 (5.10.20)

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

Circular training.
Watch the video of the circle.

1. Jumping Lunges: 6+6.
2. Plank Lunge: ●8+8, 6+6.

3. Handstand Jump with Both Legs: ●10, 8, 6.

4. High knees20+20, 16+16, 12+12.

5. Plank with Leg lift: 60+60, 40+40.

6. Abs: Leg Raise 20 + Crunches 20.

Make 4, 5 circles.

6 circles

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

Cardio:
or 3.5 km. easy run,
or 5.5 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. Porridge.
Ingredients for 1 serving:
Oatmeal: 40 g.
Walnuts: 30 g.

Preparation:
Pour boiling water over oatmeal and let cook for no more than a minute. Add walnuts. Let it brew for 10 minutes and eat.

In a portion:

Kcal 368
Proteins 11
Fats 22
Carbohydrates 31

Second meal. Options to choose from:

1. Beef with coriander and rice noodles.

 

Consume the 2nd serving previously prepared.

In a portion:

Kcal 394
Proteins 32
Fats 10
Carbohydrates 44

2. Fried tofu.
Ingredients for 1 serving:
Carrots: 100 g.
Champignons: 200 g.
Onion: 20 g.
Black pepper: 2 g.
Olive oil: 1 tsp
Parsley: to taste.

Tofu should be used with the following values ​​per 100 g:
Kcal 131.6
Proteins g. 12.7
Fats g. 6.6
Carbohydrates g. 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 champignons, carrots and onions, fry in Voka 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 22

Snack:

Greek yogurt 2%: 140 g
Banana: 50 g.

Kcal 138
Proteins 10
Fat 3
Carbohydrates 17

Third meal. Options to choose from:

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 1145

Proteins 88

Fats 46

Carbohydrates 94

Vegetarian option:

Calories 1174

Proteins 61.7

Fats 46.6

Carbohydrates 86