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january workout plan

january 1: 9 minute cardio warmup + 20 minute pilates booty + 12 minute stretch

january 2: 20 minute pilates + 20 minute yoga

january 3: 10 minute warm up + 15 minute back + 12 minute stretch

january 4: 10 minute cardio warmup + 20 minute abs & booty pilates + 12 minute stretch

january 5: 30 minute glutes + 15 minute leg stretch

january 6: 10 minute mobility warmup + 10 minute booty + 12 minute stretch

january 7: 10 minute cardio warmup + 20 minute pilates + 12 minute stretch

january 8 - january 11: hospital stay for me (do what you want here, just stay active!)

january 12: 20 minute metabolism boost + 15 minute pilates

january 13: 10 minute cardio + 15 minute legs & booty pilates

january 14: 15 minute cardio + 15 minute pilates abs

january 15: 15 minute cardio pilates + 20 minute yoga

january 16: 15 minute pilates arms + 10 minute upper body stretch

january 17: 15 minute booty & core pilates + 20 minute yoga

january 18: 10 minute cardio + 15 minute pilates + 10 minute yoga

january 19: 25 minute yoga

january 20: 40 minute pilates

january 21: 10 minute cardio warmup + 30 minute booty & legs pilates

january 22: 10 minute cardio + 30 minute upper body & abs pilates

january 23: 39 minute pilates

january 24: 48 minute pilates

january 25: 10 minute cardio + 30 minute lower body pilates

january 26: 55 minute pilates

january 27: 15 minute cardio + 30 minute pilates

january 28: 42 minute abs & arms pilates

january 29: 42 minute pilates

january 30: 45 minute vin to yin yoga

january 31: 20 minute mobility & stretch

[sattinsorbet]

WEIAD - 28/10/2024

Café da manhã:

1 pão de forma integral (63cal)

1 colher requeijão (68cal)

2 ovos mexidos (173cal)

100mL chá (0cal)

Lanche:

2 cream crackers (40cal)

Almoço:

50g batata doce (45cal)

30g tomate (5cal)

30g batata assada (50cal)

70g kibe assado (121cal)

Jantar:

1 rap10 fit (92cal)

40g frango desfiado (34cal)

1 fatia de queijo (89cal)

1 fatia de presunto (30cal)

Total: 760cal

Água: 1,5L

[sattinsorbet]

WIEIAD - 23/10/2024

Café da manhã:

1 pão francês (173cal)

1 ovo mexido (87cal)

1 fatia melão (29cal)

100mL café com leite (50cal)

Almoço:

40g Abobrinha grelhada (8cal)

2 filé de frango grelhado (133cal)

20g alface (4cal)

30g tomate (5cal)

1/3 rabanete (30cal)

Jantar:

3 bisnaguinha (141cal)

3 colheres patê de frango (92cal)

Total: 752cal

Água: 1,5L

[sattinsorbet]

WIEIAD - 22/10/2024

Café da manhã:

1 pão de forma integral (63cal)

1 colher requeijão (58cal)

1 fatia de queijo (89cal)

100mL chá (0cal)

1 fatia melão (29cal)

20g bolo formigueiro (56cal)

Almoço:

50g escondidinho de peixe (58cal)

20g tomate (3cal)

50g creme de espinafre (40cal)

30g arroz integral (37cal)

30g acelga refogada (11cal)

1 pavê de bombom (167cal)

Jantar:

40g pepino (6cal)

4 tomate cereja (12cal)

40g frango desfiado (34cal)

40g alface (8cal)

Total: 672cal

Queimada: 333cal

[sattinsorbet]

WIEIAD - 21/10/2024

Café da manhã:

1 pão de forma integral (63cal)

2 ovos mexidos (173cal)

200mL chá (0cal)

Lanche:

100mL Capuccino (51cal)

Almoço:

20g Ervilha (19cal)

30g cenoura cozida (14cal)

30g couve flor (7cal)

30g tomate (5cal)

50g pepino (8cal)

30g alface (6cal)

1 torta de calabresa (64cal)

1 bife grelhado (94cal)

50g sopa de batata (42cal)

Jantar

2 pão de forma (120cal)

15g patê de frango (31cal)

10g alface (2cal)

3 tomate cereja (9cal)

Total: 709cal

Exercícios: 181cal