B3 28 to Great Week Three
YO U R P L A N F O R W E E K T H R E E Week three may be the hardest, but we take out the guess work for you. This week’s meals and workout plan are designed to keep you on track.
G RO C E RY L I S T FRUITS & VEGGIES
o o o o o o o o o o o o o o o o o
carrots medjool dates parsnips sweet potato Brussels sprouts pomegranate seeds hemp hearts red potatoes banana apples leafy greens pumpkin puree (unsweetened) corn tomatoes avocado olives, pitted and halved dried fruits (apricots, raisins, and cranberries) o sun-dried tomatoes in olive oil o red and yellow onion
o o o o o o o o
crimini mushrooms sugar-pumpkin flesh dates leek green cabbage herbs pears berries
PROTE IN
o o o o o o o
ground beef ground turkey salmon or wild cod free-range chicken breast eggs variety of beans red lentils
H E A LT H Y FAT S
o o o o o o
almond milk (unsweetened) walnuts pecans age to print thiswpith you! peanuts take cacao nibs shredded coconut (unsweetened) o creamy peanut butter o full-fat Greek yogurt o coconut cream (unsweetened) WHOLE GR AINS
o almond meal o flaxseed meal o rolled oats, gluten free OTH E R
o carob powder o organic matcha powder
o sunflower seed butter o variety of seeds
barre3 Guided Program | Page 17
DAY F I F T E E N
WO R KO U T: 6 0 M I N Lisa makes every second of this 60-minute total-body burner count. Combining grace, balance, and serious athleticism, she takes you through moves that will help you build strength, find length, and get a deep muscle burn that delivers lasting results.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Energy Smoothie
Autumn Greens
Coconut Matcha
Hearty Winter Stew
Panzanella Salad
Fudge
barre3 Guided Program | Page 18
DAY S I X T E E N
WO R KO U T: 4 0 M I N This workout is the ultimate multitasker for your entire body! Combining cardio, holds, one-inch reps, and stretches, Allison works absolutely every inch of your body to give you amazing results.
ng you’re geoith ! to lov ese
B R E A K FA S T
LU N C H
S N AC K
DINNER
The Perfect
Hearty Winter Stew
Pumpkin Spice Cookies
Black Bean + Corn
Green Smoothie
Salad With Cilantro Lime Dressing
barre3 Guided Program | Page 19
DAY S E V E N T E E N
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.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Favorite Granola
Italian Chickpea Salad
Sweet Potato Fries
Lettuce-Wrapped Burgers With Carmelized Onions + Mushrooms
barre3 Guided Program | Page 20
DAY E I G H T E E N
azing ’ll feel amthis one! ou y WO R KO U T: 6 0 M I N after In this 60-minute workout, Sadie gives you the option to go ultra-athletic and push your body to the edge, or to scale back and focus on grace and ease. Whichever approach you choose, you’ll get a results-oriented session that will have you standing taller, feeling stronger, and looking leaner.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Sugar Pumpkin
Italian Chickpea Salad
Favorite Granola
Winter en Papillote
Smoothie Bowl with Superfood Toppings
barre3 Guided Program | Page 21
DAY N I N E T E E N
WO R KO U T: 4 0 M I N Follow Sadie as she takes you through her full-body 40-minute workout. Her moves are challenging but safe, always with options to modify to suit your body’s needs. 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
Morning Muesli
DIY Salad + Cilantro
Pumpkin Spice Cookies
Thai Chicken Wraps +
Balsamic Vinaigrette
Peanut Coconut Sauce
barre3 Guided Program | Page 22
DAY T W E N T Y
ese WO R KO U T: 3 0 M I N + 10 M I N do bthack-to-back No Props: Allison, Regan, and Candace lead you through a total-body workout that requires zero equipment. Boost your mood and relieve stress as you tone and strengthen your legs, glutes, core, and upper body. Standing 10: Sadie shows you the true power of 10 minutes in this standing workout! You’ll work your entire body, boost your cardio, and supercharge your energy. These two workouts are the ultimate power duo! Do them together to feel strong and full of energy all day long.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Spiced Winter
Spinach, Apple,
Roasted Carrots with
Morroccan Chicken
Greens Smoothie
+ Pecan Salad
Tahini Sauce
Tangine barre3 Guided Program | Page 23
DAY T W E N T Y- O N E
WO R KO U T: 10 M I N (O P T I O N A L ) Harper heats your body and revs your heart rate in this 10-minute workout. She kicks it off with a Sumo Squat sequence, layering on large-range arm movements for an extra energy boost. She follows up with deep stretches and twists to engage and open your muscles, finishing with a strength-building plank.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Almond-Banana
Morroccan Chicken
Kale Chips
Spiced Carrot
Oat Cups
Tangine
+ Red Lentil Soup
barre3 Guided Program | Page 24
G RO C E RY L I S T FRUITS & VEGGIES
o o o o o o o o o o o o o o o o o
carrots medjool dates parsnips sweet potato Brussels sprouts pomegranate seeds hemp hearts red potatoes banana apples leafy greens pumpkin puree (unsweetened) corn tomatoes avocado olives, pitted and halved dried fruits (apricots, raisins, and cranberries) o sun-dried tomatoes in olive oil o red and yellow onion
o o o o o o o o
crimini mushrooms sugar-pumpkin flesh dates leek green cabbage herbs pears berries
PROTE IN
o o o o o o o
ground beef ground turkey salmon or wild cod free-range chicken breast eggs variety of beans red lentils
H E A LT H Y FAT S
o o o o o o
almond milk (unsweetened) walnuts pecans age to print thiswpith you! peanuts take cacao nibs shredded coconut (unsweetened) o creamy peanut butter o full-fat Greek yogurt o coconut cream (unsweetened) WHOLE GR AINS
o almond meal o flaxseed meal o rolled oats, gluten free OTH E R
o carob powder o organic matcha powder
o sunflower seed butter o variety of seeds
barre3 Guided Program | Page 17
DAY F I F T E E N
WO R KO U T: 6 0 M I N Lisa makes every second of this 60-minute total-body burner count. Combining grace, balance, and serious athleticism, she takes you through moves that will help you build strength, find length, and get a deep muscle burn that delivers lasting results.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Energy Smoothie
Autumn Greens
Coconut Matcha
Hearty Winter Stew
Panzanella Salad
Fudge
barre3 Guided Program | Page 18
DAY S I X T E E N
WO R KO U T: 4 0 M I N This workout is the ultimate multitasker for your entire body! Combining cardio, holds, one-inch reps, and stretches, Allison works absolutely every inch of your body to give you amazing results.
ng you’re geoith ! to lov ese
B R E A K FA S T
LU N C H
S N AC K
DINNER
The Perfect
Hearty Winter Stew
Pumpkin Spice Cookies
Black Bean + Corn
Green Smoothie
Salad With Cilantro Lime Dressing
barre3 Guided Program | Page 19
DAY S E V E N T E E N
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.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Favorite Granola
Italian Chickpea Salad
Sweet Potato Fries
Lettuce-Wrapped Burgers With Carmelized Onions + Mushrooms
barre3 Guided Program | Page 20
DAY E I G H T E E N
azing ’ll feel amthis one! ou y WO R KO U T: 6 0 M I N after In this 60-minute workout, Sadie gives you the option to go ultra-athletic and push your body to the edge, or to scale back and focus on grace and ease. Whichever approach you choose, you’ll get a results-oriented session that will have you standing taller, feeling stronger, and looking leaner.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Sugar Pumpkin
Italian Chickpea Salad
Favorite Granola
Winter en Papillote
Smoothie Bowl with Superfood Toppings
barre3 Guided Program | Page 21
DAY N I N E T E E N
WO R KO U T: 4 0 M I N Follow Sadie as she takes you through her full-body 40-minute workout. Her moves are challenging but safe, always with options to modify to suit your body’s needs. 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
Morning Muesli
DIY Salad + Cilantro
Pumpkin Spice Cookies
Thai Chicken Wraps +
Balsamic Vinaigrette
Peanut Coconut Sauce
barre3 Guided Program | Page 22
DAY T W E N T Y
ese WO R KO U T: 3 0 M I N + 10 M I N do bthack-to-back No Props: Allison, Regan, and Candace lead you through a total-body workout that requires zero equipment. Boost your mood and relieve stress as you tone and strengthen your legs, glutes, core, and upper body. Standing 10: Sadie shows you the true power of 10 minutes in this standing workout! You’ll work your entire body, boost your cardio, and supercharge your energy. These two workouts are the ultimate power duo! Do them together to feel strong and full of energy all day long.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Spiced Winter
Spinach, Apple,
Roasted Carrots with
Morroccan Chicken
Greens Smoothie
+ Pecan Salad
Tahini Sauce
Tangine barre3 Guided Program | Page 23
DAY T W E N T Y- O N E
WO R KO U T: 10 M I N (O P T I O N A L ) Harper heats your body and revs your heart rate in this 10-minute workout. She kicks it off with a Sumo Squat sequence, layering on large-range arm movements for an extra energy boost. She follows up with deep stretches and twists to engage and open your muscles, finishing with a strength-building plank.
B R E A K FA S T
LU N C H
S N AC K
DINNER
Almond-Banana
Morroccan Chicken
Kale Chips
Spiced Carrot
Oat Cups
Tangine
+ Red Lentil Soup
barre3 Guided Program | Page 24
