TIME: 27 minutes
LEVEL: Intermediate
EQUIPMENT: Dumbbells + short resistance band + fitness mat
RECOMMENDATIONS: •During the exercise, focus on feeling your glutes working — not your thighs or lower back.
•Keep your knees stable and don’t let them cave in.
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Oat pancake with banana and nuts
Instruction:
Mix egg, milk, mashed banana, and oats.
Fry as pancakes on both sides until golden.
Sprinkle with chopped walnuts and add honey if desired.
before 4:00 PM
Quinoa with turkey, mushrooms, and spinach
Instruction:
Cook quinoa until tender.
Sauté turkey with garlic until golden.
Add mushrooms and spinach, cook 5 minutes.
Mix with quinoa.
6-8 PM (4 hours before bedtime)
Rice porridge with vegetable stew
Instruction:
Cook rice until done.
Sauté vegetables in oil for 7–10 minutes.
Mix with rice.