Day 25

Workout Plan

TIME: 25 minutes

LEVEL: Intermediate

EQUIPMENT: Bodyweight + fitness mat

RECOMMENDATIONS: This workout strengthens the muscles of the inner thighs and glutes, improving their shape and tone. The exercises activate muscles that rarely work in everyday life, helping to reduce volume in problem areas and enhance the overall body contour.

Nutrition Plan

1 Glass of warm water

(20 minutes before breakfast)

Breakfast

6:00-10:00 AM

Buckwheat bowl with egg and lightly salted salmon

  • Cooked buckwheat
  • Egg – (boiled or poached)
  • Lightly salted salmon
  • Avocado
  • Fresh herbs (dill, parsley) – to taste
  • Lemon juice – optional
  • Salt, pepper – to taste

Instruction:

Cook buckwheat until tender.
Place buckwheat in a bowl.
Top with sliced avocado, salmon, and egg.
Add lemon juice, herbs, salt, and pepper.

Lunch

before 4:00 PM

Quinoa with chicken breast and vegetables

  • Quinoa
  • Chicken breast
  • Bell pepper
  • Zucchini
  • Avocado oil spray
  • Salt, pepper, herbs – to taste

Instruction:

Cook quinoa according to instructions.
Sauté or bake chicken breast.
Chop and sauté vegetables in olive oil.
Mix quinoa with meat and veggies, add seasoning.

Dinner

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

Vegetable stew with broccoli and carrots

  • Broccoli – 100 g
  • Carrots – 70 g
  • Tomatoes – 50 g
  • Olive oil – 1 tsp
  • Garlic, salt, pepper – to taste

Instruction:

Chop and stew vegetables with olive oil and garlic for 10–12 minutes.
Season with salt and pepper.

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