TIME: 30 minutes
LEVEL: Intermediate
EQUIPMENT: Dumbbells + Long Resistance Band + Fitness Mat
RECOMMENDATIONS: Focus on proper form — movements should be controlled and without jerking.
During back exercises, consciously engage your shoulder blades and squeeze them together at the top of the movement.
In shoulder exercises, don’t lift heavier than your technique allows.
Use moderate weight to feel the muscles working without overloading the joints.
1 Glass of warm water
(20 minutes before breakfast)
6:00–10:00 AM
Scrambled Eggs and Greens + Crispbreads with Farmer Cheese and Berries
Instructions:
Spread cottage cheese on the crispbreads.
Top with fresh berries.
Optionally, drizzle a little honey or sprinkle chia seeds.
Before 4:00 PM
Turkey Meatballs with Buckwheat and Cucumbers
Instructions:
Mix ground turkey with egg, onion, and spices.
Form small meatballs and bake in the oven at 180°C (350°F) for ~20 minutes.
Serve with buckwheat and sliced cucumber.
6:00–8:00 PM (4 hours before sleep)
Zucchini Pancakes with Greek Yogurt
Instructions:
Mix grated zucchini with egg, flour, salt, and pepper.
Fry in a nonstick pan with minimal oil.
Serve with Greek yogurt.