TIME: 33 minutes
LEVEL: Beginner
EQUIPMENT: Bodyweight + Fitness Mat
RECOMMENDATIONS: This workout targets both the upper and lower body, offering a comprehensive approach to building strength and endurance. Combined exercises that engage multiple muscle groups simultaneously help burn calories and improve coordination. It strengthens the thighs and glutes, while chest-focused exercises enhance posture and upper body definition.
1 Glass of warm water
(20 minutes before breakfast)
6:00 AM - 10:00 AM
Oatmeal with Berries and Nuts
Instructions:
Cook the oatmeal in water until done.
Add the butter and mix well.
Top with berries and chopped nuts.
Before 4:00 PM
Shrimp Pasta
Instructions:
Cook the pasta al dente according to the package instructions.
In a pan, melt the butter, add minced garlic, and sauté the shrimp until golden.
Add halved cherry tomatoes and cook for 2-3 minutes.
Pour in the low-fat cream, mix well, and let the sauce heat through.
Add the cooked pasta to the pan, stir well, and simmer for another 2 minutes.
Serve hot, optionally garnished with fresh herbs.
6:00 PM - 8:00 PM (4 hours before sleep)
Tuna Steak with Vegetables
Instructions:
Preheat the oven to 180°C (350°F).
Season the tuna steak with salt, pepper, rosemary, and soy sauce.
Chop the vegetables (Brussels sprouts, zucchini, asparagus) and slice the sweet potato.
Place everything on a baking tray, add the tuna steak, and bake for 20-25 minutes until cooked to your liking and vegetables are tender.