FITBODY - Bodyweight Workout (season 1)

Day 9 (7.10.20)

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 forward and back squats: (10+10)x2.
2. Squats on One Leg, Elbow to the Floor: ●8+8, 6+6, 4+4.

3. Plank Lunge with Push-up and Kick: ●6+6, 4+4.

4. Half Bridge Leg Raise: ●20+20, 15+15.

5. Half Bridge Single Leg: 20+20, 15+15 sec.

6. Abs: Boat 20 sec + Scissors 40.

7. Chaturanga 10 sec.

Make ● 5 circles.

6 circles

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

Cardio:
or 4.5 km. easy run,
or 6.5 km. very fast walking.

Cool down / stretch.

Enjoy your workout!

Vegan Trio

FOOD

First meal. Options to choose from:

1. Spinach omelet.
Ingredients for 1 serving:
Eggs: 2
Milk 2.5%: 2-3 tbsp. l. (40 g.)
Spinach: 40 g.
Tomato: 1 pc. (100 gr.) (Or the same number of Cherry tomatoes).

Preparation:
Beat eggs with 2-3 tablespoons of milk, add a finely chopped bunch of spinach (the amount of spinach can be arbitrary). Cut 1 tomato into cubes or halves if cherry. Grease a Pan with oil and bake, stirring occasionally.
Sprinkle with 30 g of cheese at the end.
+ 30 g of grain bread

In a portion:

Kcal 353
Proteins 20
Fats 13
Carbohydrates 20

Second meal. Options to choose from:

1. Salmon or pink salmon steak.
Ingredients for 1 serving:
Salmon or pink salmon steak: 100 g.
Arugula salad, Cherry tomatoes (100 g), 1 cucumber, 10 g pumpkin seeds, seasoned with a mixture of vegetable oil and lemon juice.
 

In a portion:
Kcal 294
Proteins 25
Fats 13
Carbohydrates 8

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:

200 g of raspberries.
Kcal 113
Proteins 2
Fats 1
Carbohydrates 24

Third meal. Options to choose from:

1. Curd shawarma.
Ingredients for 1 serving:
Curd 5%: 100 g.
Armenian lavash 40 g.
Any greens. (Dill, parsley 15-20 g)
Salt and pepper to taste.

Preparation:
Wrap the cottage cheese mixed with herbs in thin Armenian lavash and bake in a frying pan or in an oven preheated to 200 degrees for 5 minutes.

 

In a portion:
Kcal 280
Proteins 20
Fats 5
Carbohydrates 25

2. Salad.
Ingredients for 1 serving:
Mozzarella cheese: 70 g.
Cherry Tomatoes: 200 g.
Arugula: 50 g.
Balsamic vinegar: 20 g.
Suous Pesto: 20 g.


Preparation:

Mix together the cheese, tomatoes and arugula and top with the balsamic vinegar and pesto dressing.

In a portion:

Kcal 360
Protein 20
Fats 25
Carbohydrates 17

Total during the day:

Standard option:

Calories 1040

Proteins 67

Fats 32

Carbohydrates 77

Vegetarian option:

Calories 1183

Proteins 71

Fats 45.6

Carbohydrates 66.5