TIME: 37 minutes
LEVEL: Intermediate
EQUIPMENT: Dumbbells + Short Resistance Band + Fitness Mat
RECOMMENDATIONS: Perform the exercises slowly and with control — especially during Romanian deadlifts and lunges.
Keep your back straight during bends and squats.
In Romanian deadlifts, maintain a slight bend in the knees and focus on pushing your hips back.
In lunges, the front knee should stay above the heel and not go past the toes.
Use dumbbells with a weight that allows you to maintain proper form while still feeling the resistance.
1 Glass of warm water
(20 minutes before breakfast)
6:00–10:00 AM
Avocado Shrimp Toast
Instructions:
Mash the avocado with lemon juice, salt, and pepper.
Spread the avocado mash on the toasted bread.
Top with cooked shrimp.
Garnish with fresh herbs if desired.
Before 4:00 PM
Grilled Salmon with Quinoa and Steamed Broccoli
Instructions:
Grill the salmon until cooked through.
Serve with cooked quinoa and steamed broccoli.
Season with lemon juice, salt, pepper, and fresh herbs.
6:00–8:00 PM (4 hours before sleep)
Stuffed Bell Peppers with Ground Turkey and Vegetables
Instructions:
Cut tops off bell peppers and remove seeds.
Sauté onion and carrot in olive oil.
Add ground turkey and cook until done.
Stir in cooked rice/quinoa and spices.
Stuff peppers with the mixture and bake at 180°C (350°F) for 25–30 minutes.