TIME: 45 minutes
LEVEL: Beginner
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS: Focus on proper technique to avoid injuries, especially in leg and arm work. Control each rep, keep the core engaged, and maintain smooth, controlled movements.
1 Glass of warm water
(20 minutes before breakfast)
6-10 AM
Avocado Toast with Shrimp
Instructions:
Toast bread on a dry pan until golden.
Mash avocado with salt, pepper, and lemon juice.
Boil shrimp.
Spread avocado on toast and top with shrimp.
Before 4 PM
Baked Branzino with Sweet Potato
Instructions:
Preheat oven to 200°C (400°F).
Toss sweet potato slices with olive oil, salt, pepper, and oregano; bake 25–30 min, flipping halfway.
Bake branzino separately, drizzle with olive oil, season with salt and pepper; cook 12–15 min.
Serve with lemon and garlic.
6-8 PM (4 hours before sleep)
Chicken Salad with Yogurt Dressing
Dressing:
Instructions:
Dice boiled chicken, cucumber, hard cheese, and eggs.
Chop Chinese cabbage and green onions.
Combine with corn in a large bowl.
Mix yogurt, Dijon mustard, and lemon juice for dressing; season to taste and toss the salad.