TIME: 35 min
LEVEL: Intermediate
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS: •Do the exercises with intensity, but don’t rush — it’s better to do fewer reps with good form.
•Control your breathing: exhale during the effort.
•In ab exercises, keep your lower back pressed into the floor and don’t strain your neck.
•During jumps and dynamic moves, land softly.
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Millet porridge with apple and cinnamon
Instruction:
Cook millet in water until soft (15–20 minutes).
Chop apple into small cubes and add while cooking.
Sprinkle with cinnamon and add honey if desired.
before 4:00 PM
Couscous with chicken, tomatoes, and basil
Instruction:
Pour boiling water over couscous, cover, and let sit 7–10 minutes.
Sauté chicken until cooked through.
Chop tomatoes and mix with couscous and chicken.
Add olive oil, basil, and seasonings.
6:00-8:00 PM, 4 hours before bed
Buckwheat with stewed vegetables
Instruction:
Cook buckwheat until done.
Chop vegetables and stew in oil for 7–10 minutes.
Mix with buckwheat.