TIME: 35 minutes
LEVEL: Beginner
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS: Control movements, avoid jerks, squeeze glutes, activate thighs, use full range without joint overload. Work slower in the negative phase, faster in the positive. Inhale during relaxation, exhale during effort.
1 Glass of warm water
(20 minutes before breakfast)
6-10 AM
Baked Cottage Cheese Triangles
Instructions:
Mix farmer cheese with egg white, greens, garlic, salt, pepper.
Spread on lavash, fold into triangles, brush with yolk, sprinkle sesame.
Bake 20 min at 180°C until golden.
Before 4 PM
Caprese with Mozzarella, Pesto, and Bulgur
Instructions:
Cook bulgur, let cool.
Arrange tomato and mozzarella slices, add bulgur in between.
Drizzle pesto, season, garnish with basil, olive oil.
6-8 PM (4 hours before sleep)
Savory Syrniki
Instructions:
Chop onions, dill.
Mix with farmer cheese, egg, mozzarella, spices, flour.
Form patties, fry 3–4 min per side until golden.