TIME: 28 min
LEVEL: Level 2 (Intermediate)
EQUIPMENT: Dumbbells + Short Resistance Band + Fitness Mat
RECOMMENDATIONS: Perform the exercises slowly and with control to better engage the muscles.
Squeeze your glutes at the top of each movement.
Use dumbbells and resistance bands with a comfortable level of resistance for you.
1 Glass of warm water
(20 minutes before breakfast)
6:00–10:00 AM
Avocado Toast with Boiled Egg and Cherry Tomatoes
Instructions:
Toast the bread.
Mash the avocado with a pinch of salt, pepper, and lemon juice.
Spread avocado on the toast.
Slice the egg and tomatoes, place on top.
Optional: sprinkle with seeds or herbs.
Before 4:00 PM
Quinoa Bowl with Tuna and Vegetables
Instructions:
Dice the vegetables.
In a bowl, combine quinoa, tuna, and veggies.
Drizzle with olive oil and lemon juice.
Season to taste and mix well.
6:00–8:00 PM (4 hours before sleep)
Vegetable Soup with Chicken
Instructions:
Boil the chicken in water until tender.
Add chopped vegetables and cook until soft.
Season with salt, pepper, and herbs.