TIME: 21 minutes
LEVEL: Beginner
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS: Keep a straight line during push-ups and engage your core in planks. For back moves like “superman” or floor rows, lift and lower slowly to maximize engagement. In core work (planks, crunches), actively brace abs and back to stabilize.
1 Glass of warm water
(20 minutes before breakfast)
6-10 AM
Oatmeal Pancake
Filling: cream cheese, lightly salted salmon, lettuce leaves
Instructions:
Mix oats, egg, and milk until smooth.
Heat a dry pan over medium.
Pour batter and cook 2–3 minutes per side until golden.
Spread with cream cheese, add salmon and lettuce.
Before 4 PM
Pasta with Avocado and Tuna
Instructions:
Cook pasta in salted water per package.
Drain tuna.
Cube avocado.
Mix pasta with tuna and avocado; season with salt and pepper.
6-8 PM (4 hours before sleep)
Quinoa Bowl with Shrimp
Instructions:
Combine cooked quinoa, boiled shrimp, cherry tomatoes, corn, and microgreens.
Season with salt and pepper to taste.