TIME: 27 minutes
LEVEL: Beginner
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS: Focus on properly engaging target muscles during each exercise. Keep your core engaged, especially during core exercises and planks. Inhale during relaxation and exhale during effort.
1 Glass of warm water
(20 minutes before breakfast)
6-10 AM
Cheese Bagels with Salmon and Greens
Fillings: cream cheese + smoked salmon + lettuce + onion + tomato; OR cream cheese + prosciutto + tomato + greens; OR cream cheese + scrambled eggs + greens.

Instructions:
Mix ingredients into dough.
Shape into bagels, brush with yolk, sprinkle sesame seeds.
Bake at 200°C (390°F) for 20–25 minutes.
Cut and fill with chosen toppings.
Before 4 PM
Homemade Sausages with Cheese and Baked Potatoes


Instructions:
Blend chicken, onion, garlic, egg, and spices.
Place mixture on plastic wrap, add cheese, roll as sausage, tie ends.
Boil 15 minutes.
Remove wrap, sear until golden.
Serve with baked potatoes.
6-8 PM (4 hours before sleep)
Baked Chicken Skewers with Vegetables

Instructions:
Cut chicken into cubes, marinate, and skewer with vegetables.
Bake or grill until cooked.
Marinate vegetables in soy sauce for extra flavor.