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30 Minute Workouts and 3 Healthy Snacks For Your Busy Day

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 *След абониране ще получите имейл за потвърждение. Моля, потвърдете (проверете и в spam и в таб промоции).



Many people use the excuse that they can’t workout, because they do not have time to go to the gym, or that they do not have time to cook healthy meals throughout the day. When a person is motivated enough, she doesn’t need for Monday to come, the holidays to be over or for something to happen in exactly the planned way. Change doesn’t happen on Monday, or tomorrow. Change happens in the present moment and in the moment when we decide that we will give our best on a daily basis, that we will choose the best for ourselves. That every day we deserve to feel healthier, more confident and more satisfied.

That is why, I will offer you two body weight workouts and three healthy snacks. You can do the workouts everywhere, and you can prep the snacks in no time.

Workout 1:

40 mountain climbers with both legs together

(if you are a beginner, alternate the legs)

10 push-ups

(if you are challenged to do push-ups, do a max number of reps on your knees)

10 kangaroo jumps
(the exercise after the Bulgarian squat)

45 sec. quick legs

30 mountain climbers with both legs together

10 push-ups

(if you are challenged to do push-ups, do max number of reps on your knees)

10 kangaroo jumps
(the exercise after the Bulgarian squat)

45 sec. quick legs

20 mountain climbers with both legs together

10 push-ups

(if you are challenged do a max number of reps on your knees)

10 kangaroo jumps
(the exercise after the Bulgarian Squat)

45 sec. quick legs

Rest 2 minutes and then do 60 sec. quick legs + 1 max plankП

Workout 2:

Bulgarian squat 1х20 reps (on each leg (first one leg, then the other one) ; 2х15 on each leg (with 45 sec. rest between sets)

*if you are a beginner, do 3 sets of 10 reps on each leg

Burpee 4х15 reps (with 45 sec. rest between sets)

*if you are a beginner, do 3 sets of 10 reps without the push-up)

Shelc on one leg 3×12 reps on each leg with 3 second hold in the upper phase of the movement (do not rest between sets)

*if you are a beginner do them without the hold

Renegade row 3х20 reps

*do 20 first on one arm, then 20 on the other arm. If you are a beginner do 10 reps each arm.

Superman 3х50 sec.

From plank to push-up 3x 15 reps each arm

*if you are a beginner do 3×8 reps each arm

It is important to have something healthy and delicious throughout the day. Most people skip meals and then they get in a starvation mode and start eating whatever is around. Here are my three suggestions:

1.Cottage cheese with raw nuts and fruit or sweet potato



2.Avocado with seeds and some honey


3.Sandwich Ines (recipe)


Enjoy the workouts 🙂 I will be happy if you write me how you feel after the workouts and if my snack suggestions fit your taste and keep you full and I will be really thankful if you share the post with your friends – you might be the reason somebody gets inspired to train and eat healthier.

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!