Day 24

Workout Plan

TIME: 32 minutes

LEVEL: Intermediate

EQUIPMENT: Bodyweight + fitness mat

RECOMMENDATIONS:

  • Focus on proper form — movements should be controlled and without jerking.
  • During back exercises, consciously engage your shoulder blades and squeeze them together at the top of the movement.
  • In shoulder exercises, don’t lift heavier than your technique allows.
  • Use moderate weight to feel the muscles working without overloading the joints.

    • Nutrition Plan

    1 Glass of warm water

    (20 minutes before breakfast)

    Breakfast

    6:00-10:00 AM

    Farmer cheese pancakes
    This recipe is provided with exact ingredient measurements for one serving. You can enjoy 1 serving of syrnyky or increase/decrease the portion based on your nutrition plan and fitness goals.

    • Farmer cheese – 150 g
    • Egg – 1 pc
    • Rice flour – 1–2 tbsp
    • Raisins – 10 g
    • Vanilla, pinch of salt – optional
    • Oil – 1 tsp (or use non-stick pan without oil)
    • Yogurt or berries – to serve

    Instruction:

    Mix farmer cheese, egg, rice flour, raisins, and vanilla.
    Shape into small pancakes, coat with rice flour.
    Fry on a pan until golden or bake in the oven.
    Serve with yogurt or fresh berries.

    Lunch

    before 4:00 PM

    Bulgur salad with smoked salmon and veggies

    • Bulgur
    • Lightly salted salmon
    • Cucumber
    • Avocado
    • Fresh herbs – to taste
    • Greek yogurt or cream cheese
    • Lemon juice – to taste

    Instruction:

    Cook bulgur and let cool.
    Dice salmon, cucumber, and avocado.
    Mix all ingredients, add herbs, oil, and lemon juice.

    Dinner

    6:00-8:00 PM, 4 hours before bed

    Rice with sautéed vegetables

    • Cooked rice (white or brown)
    • Carrot
    • Zucchini
    • Bell pepper
    • Avocado oil spray
    • Salt, pepper, soy sauce – to taste

    Instruction:

    Chop and sauté vegetables in olive oil.
    Add cooked rice and soy sauce, stir well.
    Heat for 2–3 minutes until warm.

    Install Get Fit Club
    Add this app to your home screen for quick access.