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Morning RoutineAG1 (or other greens/vitamins) with lemon first thing AM. Add collagen peptides to your coffee.
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Cardio NotesAdjust speed as needed. SPM = Stairs Per Minute.
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StrengthAll strength = 3 sets. Scale weight as needed.
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Don't Skip BreakfastFuel every morning — it sets the tone for the entire day.
Cardio
Stair Master
- 25 mins · 60–80 SPM (80–100 for challenge)
Strength
3 Sets
- 20 Romanian deadlifts (20–40 lbs)
- 20 weighted squats (20–40 lbs)
- 15 hip thrusts / glute bridges (20–40 lbs)
- 50 bicycle crunches
- 25 toe touches
- 25 flutter kicks
Meals
BreakfastTurkey scramble — 4 egg whites, ground turkey, spinach + tortilla or toast
LunchTaylor Farms Caesar Salad with rotisserie chicken
SnackFairlife 30g protein drink OR rice cake w/ PB, banana & honey
DinnerGround beef taco bowls + rice OR sweet potatoes, avocado & hot sauce
Cardio
Treadmill
- 2 mile run · Speed 6–8 mph
- Cool down 10 mins · Incline 12 · 3 mph
Strength
3 Sets
- Rows — 10 each arm (10–20 lbs)
- Bicep curls — 10 each arm (8–12 lbs)
- Tricep kickbacks — 10 each arm (5–10 lbs)
- 20 weighted crunches (10 lb dumbbell or med ball)
- 20 reverse crunches
- 20 ankle touches
Meals
Breakfast4 eggs (3 whites, 1 yolk) + whole grain or sourdough toast. Avocado or PB&J.
LunchTurkey roll-ups ×2 — deli turkey & cheese; carrots & hummus on the side
SnackFairlife 30g protein drink OR rice cake w/ PB, banana & honey
DinnerGround turkey + rice OR sweet potatoes, avocado & hot sauce
Cardio
Stair Master
- 25 mins · 60–80 SPM (80–100 for challenge)
Strength
3 Sets
- 15 sumo squats (15–30 lbs)
- 25 bodyweight tricep dips
- 50 mountain climbers
- 50 russian twists (10 lbs)
- 50 bicycle crunches
Meals
Breakfast4 eggs (3 whites, 1 yolk) + turkey bacon & tortilla (×1–2) with salsa
LunchTurkey roll-ups ×2 — deli turkey & cheese; carrots & hummus on the side
SnackFairlife 30g protein drink OR cottage cheese with fruit
DinnerGround beef + rice OR sweet potatoes, cottage cheese, avocado, hot sauce & honey
Cardio
Treadmill
- 2.5 mile run · Speed 6–8 mph
- Cool down 10 mins · Incline 12 · 3 mph
Strength
3 Sets
- 20 push-ups
- 50 hip dips
- 25 tricep dips
- 20 weighted crunches (10 lbs)
- 50 russian twists (10 lbs)
- 50 flutter kicks
Meals
BreakfastOatmeal w/ bananas, peanut butter, cinnamon & greek yogurt
LunchBreakfast tacos — 4 eggs (3 whites, 1 yolk), tortilla & salsa (×1–2)
SnackFairlife 30g protein drink OR cottage cheese with fruit
DinnerChicken sausage with gluten-free noodles & RAOS pasta sauce
Cardio
Treadmill / Outdoor
- 3.5 miles · Your preferred speed
Strength
3 Sets
- 10 burpees
- 50 mountain climbers
- 100 russian twists (10 lbs)
- 1 min plank
Meals
BreakfastOatmeal w/ PB, bananas, cinnamon + greek yogurt — or repeat eggs
LunchProtein smoothie or sandwich
DinnerEat out — you've cooked enough, darling.
VI
Saturday
Workout Class
🎡
Take your favorite class
Barry's, Lagree, Pilates — your call.
Adult Beverages
Gotta prep the liver 🍹
🌴
Outdoor Walk
Rest, recover & reset for Week 3. One cheat meal is more than earned.
Active Recovery
Cheat Meal
Sweet Treat Ideas
Dates with almond butter
Greek yogurt with fruit & nut butter
Satisfy the craving — don't spiral.
— ✦ —
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)