TIME: 27 minutes
LEVEL: Intermediate
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS: Always keep your lower back pressed into the floor to avoid putting strain on your spine.
Don’t pull on your neck — your hands can support your head, but shouldn’t push it forward.
Exhale during the effort (for example, when lifting your upper body).
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Omelet with oats, spinach, and cheese
Instruction:
Pour boiling water over oats and let sit for 5 minutes.
Beat eggs with milk, add spinach, grated cheese, salt, pepper, and oats.
Fry in a pan with oil, covered, for 5–7 minutes until cooked.
before 4:00 PM
Couscous with tuna, corn, and cucumber
Instruction:
Cover couscous with boiling water (1:1), cover and let sit for 5–7 minutes.
Chop cucumber and mix with tuna and corn.
Add couscous, olive oil, lemon juice, and herbs.
6:00-8:00 PM, 4 hours before bed
Millet porridge with sautéed vegetables and poached egg
Instruction:
Cook millet until tender.
Slice vegetables and sauté in olive oil for 5–7 minutes.
Poach or boil the egg.
Serve millet with vegetables and the egg on top.