B3 28 to Great Week One
YO U R P L A N F O R W E E K O N E Use this grocery list, workout plan, and meal plan to start strong. Be sure to fill out the personal tracker on the last page with your goals as you go.
G RO C E RY L I S T FRUITS & VEGGIES
o strawberries
o chia seeds
o red and yellow onion
o fresh herbs (mint, cilantro,
o cashews
o leafy greens o green and red bell pepper o fresh and canned tomatoes o zucchini o carrots o parsnips o butternut squash o red cabbage o crimini mushrooms
rosemary)
o flaxseeds
ag e print thtis stparted! to ge
o jalapeño peppers
o pumpkin seeds (unsalted)
o avocado
o coconut milk
o sweet potato
o coconut water
PROTE IN
o coconut oil o shaved coconut (unsweetened)
o ground beef
o almond butter
o ground turkey
o sunflower butter
o eggs o quinoa
WHOLE GR AINS
o dried beans
o buckwheat flour
o dried brown and red lentils
o almond or whole-wheat flour
H E A LT H Y FAT S
OTH E R
o banana
o almonds
o apples
o pecans
o pure maple syrup
o ginger
o hemp seeds
o dates o banana o pears o fresh and dried cherries o grapefruit
o maca powder o cacao powder (raw)
This list doesn’t include pantry staples like oil, salt, pepper, and other ingredients you may already have. barre3 Guided Program | Page 1
DAY O N E
WO R KO U T: 3 0 M I N Jenni puts extra emphasis on the core in this 30-minute workout, helping you shape and strengthen the muscles that support your entire body. You’ll rev your heart rate, improve your balance, and finish feeling strong, energized, and centered.
these! kids adore
B R E A K FA S T
LU N C H
S N AC K
DINNER
Pumpkin Spiced
DIY Salad + Cilantro
Chocolate Donut Holes
Sweet Potato + Black
Oatmeal Muffins
Balsamic Vinaigrette
Bean Turkey Chili
barre3 Guided Program | Page 2
DAY T WO
WO R KO U T: 4 0 M I N Follow Sadie as she takes you through her full-body, no-muscle-left-untouched 40-minute workout. You’ll build strength, shape your muscles, and finish feeling amazing in your skin.
B R E A K FA S T
LU N C H
S N AC K
DINNER
The Perfect Green
Sweet Potato + Black
Pumpkin Spiced
DIY Salad + Cilantro
Smoothie
Bean Turkey Chili
Oatmeal Muffins
Balsamic Vinaigrette
barre3 Guided Program | Page 3
DAY T H R E E
WO R KO U T: 3 0 M I N + 3 0 M I N Standing Slim Part II: This body-shaping workout is a client favorite because it’s fast and requires no props—all you need is a waist-high surface! Mat Workout: This 30-minute workout uses mat-based moves to strengthen, lengthen, firm, and tone with zero impact on your joints.
We paired these workouts together because they target different areas of the body. We recommend doing them back to back for a full-body workout!
B R E A K FA S T
LU N C H
S N AC K
DINNER
Cacao Coconut
Sadie’s Favorite Kale
barre3 Energy Bars
Southwest Quinoa
Maca Shake
+ Grapefruit Salad
Superbowl
barre3 Guided Program | Page 4
DAY F O U R
WO R KO U T: 4 0 M I N This 40-minute workout uses no props, so there’s nothing standing between you and a strong, sculpted body. You’ll recognize moves like Tree Pose and Warrior 3 from yoga, but Lisa’s added layers make it all barre3—and that’s where the change happens. You’ll feel challenged throughout and feel an amazing energy boost after.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Spiced Winter
Southwest Quinoa
Chocolate Donut Holes
Slow-Cooker
Greens Smoothie
Superbowl
Moroccan Stew
barre3 Guided Program | Page 5
DAY F I V E
WO R KO U T: 3 0 M I N Your body is going to feel amazing after this graceful, energizing 30-minute workout! By incorporating a yoga-like flow throughout, Candace helps you find ease in the effort as she takes you through cardio-revving moves, strengthening isometric holds, lengthening stretches, and balance challenges.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Pumpkin Spiced
Slow-Cooker
barre3 Energy Bars
Squash + Black Bean
Oatmeal Muffins
Moroccan Stew
Quinoa Bowls With Avocado Dressing
barre3 Guided Program | Page 6
DAY S I X
burner! this one’s a WO R KO U T: 6 0 M I N With Andrew’s energy, it’s impossible not to have fun during this 60-minute workout—even when he’s bringing you to your absolute edge. Combining strengthening moves that build power in your body with high-energy moves that give you an incredible cardio workout, these 60 minutes will leave you feeling energized and strong.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Cherry Vanilla
Squash + Black Bean
Rosemary Parsnip Fries
Spiced Carrot + Red
Almond Smoothie
Quinoa Bowls With
Lentil Soup
Avocado Dressing
barre3 Guided Program | Page 7
DAY S E V E N
congrats!ve made it you’ gh week one! WO R KO U T: 10 M I N (O P T I O N A L ) throu Pressing “play” on this 10-minute workout is like pressing “reset” on your day. Using all standing poses—no mat required!—Sadie takes you through moves that will boost your energy, work every muscle, and train your body tall.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Buckwheat Dutch Baby
Spinach, Apple +
Chocolate Donut Holes
Lettuce-Wrapped
With Strawberries
Pecan Salad
+ Mint
Burgers With Carmelized Onions + Mushrooms
barre3 Guided Program | Page 8
P E RS O N A L T R AC K E R Use this calendar to log your progress. Schedule your classes and mark them with a star when you complete them, jot down weekly goals, block of time to connect—whatever helps you stay true to the program all month long! Exercise: Move every day. Nourish: Eat whole foods. Drink 8 glasses of water a day. Connect: Keep a journal. Be present with friends and family. Make a weekly tea date with a loved one. D AY 1
D AY 2
D AY 3
D AY 4
D AY 5
D AY 6
D AY 7
D AY 8
D AY 9
D AY 10
D AY 11
D AY 12
D AY 13
D AY 14
D AY 15
D AY 16
D AY 17
D AY 18
D AY 19
D AY 2 0
D AY 21
D AY 2 2
D AY 2 3
D AY 2 4
D AY 2 5
D AY 2 6
D AY 2 7
D AY 2 8
You maadeppen! it h barre3 Guided Program | Page 33
G RO C E RY L I S T FRUITS & VEGGIES
o strawberries
o chia seeds
o red and yellow onion
o fresh herbs (mint, cilantro,
o cashews
o leafy greens o green and red bell pepper o fresh and canned tomatoes o zucchini o carrots o parsnips o butternut squash o red cabbage o crimini mushrooms
rosemary)
o flaxseeds
ag e print thtis stparted! to ge
o jalapeño peppers
o pumpkin seeds (unsalted)
o avocado
o coconut milk
o sweet potato
o coconut water
PROTE IN
o coconut oil o shaved coconut (unsweetened)
o ground beef
o almond butter
o ground turkey
o sunflower butter
o eggs o quinoa
WHOLE GR AINS
o dried beans
o buckwheat flour
o dried brown and red lentils
o almond or whole-wheat flour
H E A LT H Y FAT S
OTH E R
o banana
o almonds
o apples
o pecans
o pure maple syrup
o ginger
o hemp seeds
o dates o banana o pears o fresh and dried cherries o grapefruit
o maca powder o cacao powder (raw)
This list doesn’t include pantry staples like oil, salt, pepper, and other ingredients you may already have. barre3 Guided Program | Page 1
DAY O N E
WO R KO U T: 3 0 M I N Jenni puts extra emphasis on the core in this 30-minute workout, helping you shape and strengthen the muscles that support your entire body. You’ll rev your heart rate, improve your balance, and finish feeling strong, energized, and centered.
these! kids adore
B R E A K FA S T
LU N C H
S N AC K
DINNER
Pumpkin Spiced
DIY Salad + Cilantro
Chocolate Donut Holes
Sweet Potato + Black
Oatmeal Muffins
Balsamic Vinaigrette
Bean Turkey Chili
barre3 Guided Program | Page 2
DAY T WO
WO R KO U T: 4 0 M I N Follow Sadie as she takes you through her full-body, no-muscle-left-untouched 40-minute workout. You’ll build strength, shape your muscles, and finish feeling amazing in your skin.
B R E A K FA S T
LU N C H
S N AC K
DINNER
The Perfect Green
Sweet Potato + Black
Pumpkin Spiced
DIY Salad + Cilantro
Smoothie
Bean Turkey Chili
Oatmeal Muffins
Balsamic Vinaigrette
barre3 Guided Program | Page 3
DAY T H R E E
WO R KO U T: 3 0 M I N + 3 0 M I N Standing Slim Part II: This body-shaping workout is a client favorite because it’s fast and requires no props—all you need is a waist-high surface! Mat Workout: This 30-minute workout uses mat-based moves to strengthen, lengthen, firm, and tone with zero impact on your joints.
We paired these workouts together because they target different areas of the body. We recommend doing them back to back for a full-body workout!
B R E A K FA S T
LU N C H
S N AC K
DINNER
Cacao Coconut
Sadie’s Favorite Kale
barre3 Energy Bars
Southwest Quinoa
Maca Shake
+ Grapefruit Salad
Superbowl
barre3 Guided Program | Page 4
DAY F O U R
WO R KO U T: 4 0 M I N This 40-minute workout uses no props, so there’s nothing standing between you and a strong, sculpted body. You’ll recognize moves like Tree Pose and Warrior 3 from yoga, but Lisa’s added layers make it all barre3—and that’s where the change happens. You’ll feel challenged throughout and feel an amazing energy boost after.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Spiced Winter
Southwest Quinoa
Chocolate Donut Holes
Slow-Cooker
Greens Smoothie
Superbowl
Moroccan Stew
barre3 Guided Program | Page 5
DAY F I V E
WO R KO U T: 3 0 M I N Your body is going to feel amazing after this graceful, energizing 30-minute workout! By incorporating a yoga-like flow throughout, Candace helps you find ease in the effort as she takes you through cardio-revving moves, strengthening isometric holds, lengthening stretches, and balance challenges.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Pumpkin Spiced
Slow-Cooker
barre3 Energy Bars
Squash + Black Bean
Oatmeal Muffins
Moroccan Stew
Quinoa Bowls With Avocado Dressing
barre3 Guided Program | Page 6
DAY S I X
burner! this one’s a WO R KO U T: 6 0 M I N With Andrew’s energy, it’s impossible not to have fun during this 60-minute workout—even when he’s bringing you to your absolute edge. Combining strengthening moves that build power in your body with high-energy moves that give you an incredible cardio workout, these 60 minutes will leave you feeling energized and strong.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Cherry Vanilla
Squash + Black Bean
Rosemary Parsnip Fries
Spiced Carrot + Red
Almond Smoothie
Quinoa Bowls With
Lentil Soup
Avocado Dressing
barre3 Guided Program | Page 7
DAY S E V E N
congrats!ve made it you’ gh week one! WO R KO U T: 10 M I N (O P T I O N A L ) throu Pressing “play” on this 10-minute workout is like pressing “reset” on your day. Using all standing poses—no mat required!—Sadie takes you through moves that will boost your energy, work every muscle, and train your body tall.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Buckwheat Dutch Baby
Spinach, Apple +
Chocolate Donut Holes
Lettuce-Wrapped
With Strawberries
Pecan Salad
+ Mint
Burgers With Carmelized Onions + Mushrooms
barre3 Guided Program | Page 8
P E RS O N A L T R AC K E R Use this calendar to log your progress. Schedule your classes and mark them with a star when you complete them, jot down weekly goals, block of time to connect—whatever helps you stay true to the program all month long! Exercise: Move every day. Nourish: Eat whole foods. Drink 8 glasses of water a day. Connect: Keep a journal. Be present with friends and family. Make a weekly tea date with a loved one. D AY 1
D AY 2
D AY 3
D AY 4
D AY 5
D AY 6
D AY 7
D AY 8
D AY 9
D AY 10
D AY 11
D AY 12
D AY 13
D AY 14
D AY 15
D AY 16
D AY 17
D AY 18
D AY 19
D AY 2 0
D AY 21
D AY 2 2
D AY 2 3
D AY 2 4
D AY 2 5
D AY 2 6
D AY 2 7
D AY 2 8
You maadeppen! it h barre3 Guided Program | Page 33
