Day 10

Workout Plan

TIME: 35 min

LEVEL: Intermediate

EQUIPMENT: Dumbbells + short resistance band + fitness mat

RECOMMENDATIONS: During each exercise, consciously feel the work of your glute muscles — imagine them squeezing and stretching.
Perform the movements slowly and with control to fully activate the muscles.
Hold the peak glute contraction for 1–2 seconds for better results.

Nutrition Plan

1 Glass of warm water

(20 minutes before breakfast)

Breakfast

6:00-10:00 AM

Whole grain toast with mashed avocado and boiled shrimp

  • whole grain toast
  • avocado
  • boiled shrimp (peeled)
  • Salt, pepper, lemon juice
  • Optional: chili flakes or arugula

Instructions:

Toast the bread.
Mash the avocado with lemon juice, salt, and pepper.
Spread avocado on toast and top with shrimp.
Sprinkle chili flakes or arugula if desired.

Lunch

before 4:00 PM

Baked chicken with sweet potato and green beans

  • chicken breast
  • sweet potato, sliced
  • green beans (steamed or sautéed)
  • Spices: garlic powder, paprika, pepper, salt

Instructions:

Season the chicken and bake at 180°C (350°F) for 25 minutes.
Bake sweet potatoes at the same time.
Steam or sauté the green beans.
Serve all together.

Dinner

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

Cabbage stew with white beans

  • chopped cabbage
  • canned or cooked white beans
  • carrot, grated
  • onion, chopped
  • Spices: bay leaf, black pepper, salt
  • Water or broth

Instructions:

In a pot, sauté onion and carrot.
Add cabbage and cook until soft.
Add beans, water or broth, spices, and simmer for 15–20 min.

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