🌿
Morning RoutineAG1 (or other greens/vitamins) with lemon first thing AM. Add collagen peptides to your coffee.
🏆
Final WeekLast week of the program. Let's crush it.
🏋️♀️
StrengthAll strength = 3 sets. Scale weight as needed.
💧
HydrationDrink a ton of water and add in electrolytes to keep energy up.
Cardio
Treadmill
- 3 mile run · Speed 6–8 mph
- Cool down 10 mins · Incline 12 · 3 mph
Strength
3 Sets
- Rows — 15 each arm (10–20 lbs)
- Bicep curls — 15 each arm (8–12 lbs)
- Tricep kickbacks — 15 each arm (5–10 lbs)
- 25 lateral arm raises (5–10 lbs)
- 30 push-ups
- 30 tricep dips
- 25 weighted crunches (10 lbs)
- 25 ankle touches
Cardio
Stair Master
- 25 mins · 60–80 SPM (80–100 for challenge)
Strength
3 Sets
- 25 weighted squats (20–40 lbs)
- 20 sumo squats (15–30 lbs)
- 20 hip thrusts / glute bridges (20–40 lbs)
- 20 alt. lunges — 10 each leg (10–15 lbs each hand)
- 30 pulsing squats (20–30 lbs)
- 75 bicycle crunches
- 30 flutter kicks
Cardio
Treadmill
- 3 mile run · Speed 6–8 mph
- Cool down 10 mins · Incline 12 · 3 mph
Strength
3 Sets
- 25 dumbbell deadlifts (25–50 lbs)
- 20 push-ups
- 30 bodyweight tricep dips
- 15 burpees
- 50 mountain climbers
- 75 russian twists (10 lbs)
- 75 bicycle crunches
- 1 min plank
Cardio
Stair Master
- 25 mins · 60–80 SPM (80–100 for challenge)
Strength
3 Sets
- 25 weighted squats (20–40 lbs)
- 20 glute bridges (30–50 lbs)
- 50 hip dips
- 20 alt. lunges — 10 each leg (10–15 lbs each hand)
- 75 flutter kicks
- 30 toe touches
- 75 russian twists (10 lbs)
Cardio
Treadmill / Outdoor
- 4 miles · Your preferred speed
Strength
3 Sets
- 15 burpees
- 20 squat jumps
- 50 mountain climbers
- 15 push-ups
- 100 russian twists (10 lbs)
- 1 min 30 sec plank
That's a wrap. You showed up every week.
VI
Saturday
Workout Class
🎡
Pick your favorite workout class
Barry's, Lagree, Pilates — send it.
Celebratory Drinks
You've earned every sip 🥂
VII
Sunday
Rest & Glow Up
✨
Rest & Recover
You finished. Let your body rest and your mind reset — you've more than earned it.
Full Rest Day
Treat Yourself
Sweet Treat Ideas
Dates with almond butter
Greek yogurt with fruit & nut butter
You made it four weeks — indulge a little.
— ✦ —
Weekly Grocery List
Proteins
- Ground Beef
- Ground Turkey
- Chicken Sausage
- Turkey Bacon
- Deli Meat (turkey or chicken)
- Eggs
- Fairlife Protein Drinks
Dairy
- Cottage Cheese
- Swiss or Sharp Cheddar
- Chobani Creamer
- Greek Yogurt
Non-Dairy
Carbs
- Brown Rice
- White Rice
- Siete Tortillas
- Corn Tortillas
- Sweet Potatoes
- Oatmeal
- GF Noodles (Goodles or Jovial)
Fats
Vegetables
- Zucchini
- Red Onion
- Asparagus
- Green Beans
Fruits
- Strawberries
- Bananas
- Blueberries
- Apples
Snacks
- Rice Cakes
- Lesser Evil Pop Corn
- Chomps Beef Sticks
Hot Sauce & Salsa
- Yellow Bird Jalapeño Agave
- Sriracha
- Siete Spicy Salsa
Sweets
- Dates with Peanut Butter
- Simply Elizabeth Granola
Drinks
- Topo Chico Hint of Lime
- Spindrift
- Celsius
- Tangerine Juice
Supplements
- Greens (like AG1)
- Vital Proteins Collagen Peptides
- Creatine (like Orgain)