TIME: 26 min
LEVEL: Intermediate
EQUIPMENT: Dumbbells + short resistance band + fitness mat
RECOMMENDATIONS: In exercises like Romanian deadlifts or leg curls with a resistance band, focus on the stretch and contraction of the hamstrings.
In squats, control the movement — depth is important for activating the quadriceps.
Use dumbbells that feel comfortable but are heavy enough to create muscle tension.
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Boiled eggs with hummus and toast
Instructions:
Boil and peel the eggs.
Toast the bread and spread it with hummus
Serve with sliced or whole eggs, seasoned with salt and pepper.
before 4:00 PM
Turkey meatballs with buckwheat and carrots
Instructions:
Mix turkey with onion and spices.
Form small meatballs and bake at 180°C (350°F) for 20–25 minutes.
Serve with cooked buckwheat and steamed/grated carrots.
6:00-8:00 PM, 4 hours before bed
Baked salmon with quinoa and steamed broccoli
Instructions:
Season salmon with salt, pepper, and lemon juice.
Bake in the oven at 180°C (350°F) for ~20 minutes.
Serve with cooked quinoa and steamed broccoli.