Welcome to your 7 Day Body Blast! Here’s how it works:
1. Choose 7 days this month that work for you. We are doing this company wide in our studios the week before Spring Break, but you can do it anytime – online, in-studio, or a combination of both!
2. Each day you will choose a Smoothie, Salad, and Soup for your meals from our recipes & nutrition section on our blog. You can mix and match and use leftovers as you like. We want this to be simple and effective!
3. We designed a daily workout plan you will follow. This program is designed to keep you moving all day long so you burn calories and maximize your results.
*If you have a studio near you, your challenge is to take 6 classes in 7 days. We recommend you also include some 10 minute online workouts to keep you moving all day long!
7 Day Body Blast Meal Plan
Smoothie + Salad + Soup = SIMPLE SOLUTION!
Each day we provide you with our favorite smoothies, salads and soups so you can build your own meal plan. We worked with a variety of our nutrition heroes including Kris Carr to design these recipes for optimal health and fast results.
Choose from the following recipes for your breakfast, snack, lunch and dinner. You are welcome to adjust these recipes using this Portion Rx plate you can download here.
Smoothies
- Kris Carr’s Green Colada Smoothie
- Rise and Shine Smoothie
- Sneaky Greens Smoothie
- Butternut Squash and Cherries Smoothie
- Energy Smoothie
- Leafy Smoothie
- Get-Up-and-Go! Smoothie
Tip: We recommend saving some of your morning smoothie for your snack later in the day!
Salads
- DIY Salad + Cilantro Balsamic Vinaigrette Dressing
- Salmon & Fennel Salad with Warm Apple & Shallot Dressing
- Sadie’s Favorite Kale + Grapefruit Salad
- Arugula Orange Salad
Soups
- Sweet Potato and Cauliflower Puree
- Butternut Squash and Sage Soup
- Lemon Lentil Soup
- White Bean and Kale Soup
- Gingered Carrot Soup
7 Day Body Blast Workout Plan
Each day you will have one longer workout option (in-studio or online), a 10 minute online workout, and a 10 minute brisk walk to keep you moving all day long. Our mini workouts are sequenced to help you multitask so you can tone and burn all the hard to reach nooks and crannies to get you bathing suit ready in no time. Read more about how effective 10 minute workouts are here.
Sign up for your 7 Day Body Blast online workouts here for just $15 a month – cancel anytime.
KEY
W = WAKE UP | L = LUNCH | E = EVENING
DAY 1
W – Ski Conditioning 10 minute online workout
L – 10 minute brisk walk
E – Standing Slim 30 minute online workout
DAY 2
W – Power Sculpt 60 minute online workout
L – 10 minute brisk walk
E – Ballet Core 10 minute online workout
DAY 3
W – Twist 40 minute online workout
L – 10 minute brisk walk
E – Yoga Stretch 10 minute online workout
DAY 4
W – Studio Shape 60 minute online workout
L – 10 minute brisk walk
E – Cupid’s Class: Flat Abs 10 minute online workout
DAY 5
W – Burner 40 minute online workout
L – 10 minute brisk walk
E – Turbo in 10 online workout
DAY 6
W – Shape 60 minute online workout
L – 10 minute brisk walk
E – Dance Stretch 10 minute online workout
DAY 7
W – Choose any 10 to 60 minute online workout
L – 10 minute brisk walk
E – Choose any 10 to 60 minute online workout
7 Day Body Blast Tips
Read tips on nutrition including healthy digestion here, and check out our travel tips to keep your barre3 practice with you wherever you go!
I don’t have a computer at home. It there any way I can purchase a DVD that has all the the 7 Day Body Blast workouts?
You can substitute with the DVDs we have! The 5 DVD’s that are part of the 28 to Great Challenge (link below) are formatted so you can do them 10 minutes at a time or all at once. You will get the same benefits. Enjoy.
http://shop.barre3.com/products/5-dvd-set-plus-core-ball#.UWn9iKs4USg
Really enjoying the 7 Day Body Blast – on day 5. A few questions:
Noticed that it is low on protien and high on carbs (yummy, helathy, delicious carbs for sure) however, I typically try to balance more with lean protien. Is there a reason for this ratio? Also noticed that there are no tomatoes – is that something that we should stay away from when doing the 7 Day?
Thank you!
Shirley
We encourage you to add lean protein to the mix and modify recipes to suit your individual needs. Our philosophy is to “make barre3 your own”. We don’t have rigid rules. Instead we focus on providing smart paths, inspiration, and guidelines that allow you to learn more about what works for YOU.
No reasons tomatoes aren’t a part of our recipes this time around. Eat them up!
hi,
just want to make sure i do this right (or at least try…) is it a smoothie+salad+soup each meal or is that the 3 meals for the entire day? any snack ideas or ideas to supplement these meals? i’m definitely a protien eater…would a lean protien, like chicken breast or a boiled egg added to these meals be ok?
Yes the idea is to have a smoothie for breakfast and soup or salad for lunch and dinner. We encourage you to add lean protein to your meals and adjust as needed. For simplicity, I snack on left over smoothie and soup. Let us know how it goes!
Is this program limited to the month of March or will it be on the website from now on? I’d like to do this now but would also like it available closer to summer…
It is staying and I plan on adding new recipes so meals are seasonal. Easy and yummy to do anytime!
After a few months of moping and pouting about being back in LA where there is no Barre3, I lost a little bit of my Barre3 body that I was so proud of – having worked hard for it by taking 5 or 6 studio classes every week for almost 2 years. Finally, I got online and saw the 7 day body blast, got my $15 (what a deal!) online subscription and started that day. What’s great is that I work at home on my computer and I’m always looking for an excuse to take 10, which makes the 10 minute workouts my new favorite thing in the whole wide world! I do at least 2 of those during my work days (usually more) plus another 30, 40 or 60 minute workout either in the morning before work, or the evening after work, and the funny thing is, my body bounced RIGHT back into my old Barre3 shape (gotta love that muscle memory) – AND THEN SOME. I definitely miss my classes in the Pearl but I don’t feel like I’m getting a bum deal anymore. The variety is incredible and the results are just as amazing. Thank you for being unlike any other barre workout in the world. Nothing compares – and I’ve tried them ALL.
Loved the 28 to Great and I’m so excited to start the 7 day body blast next week.
Is coffee or green tea allowed in the morning or anytime during the day?
Thanks for the great online workouts! I’m addicted!
We leave this up to you. That being said, if you do coffee try to limit to one cup before noon. Even better, upgrade to green tea!
I don’t like soups, can I sub for something else?
Of course! You can have fun with the salads or choose from any of our recipes.
Headed to the market to shop for the smoothies, salads and soups for the week – is there a shopping list that is downloadable? Did I miss it? Thanks! – ml
We don’t have that feature yet. I will work on that for the next time around!
Hi…i subscribed to your online workouts…i initially had an active status and got to view some of the workouts (w/c were awesome ,by the way). Unfortunately, after a day I could no longer access the online classes. I checked my status this time it says ‘pending’. I don’t understand why. I emailed your support online but i haven’t gotten any response yet. Please help me get access on the online as soon as possible… i’m so excited to do more! Thanks in advance.
Hi Rowena – We’re getting back to your email to online support. Thanks for your patience!
Life gets so complicated with a ft job and school. This is going to be such a great way to help me re-focus on myself and my health without doing tons of research that would also eat away at the limited time. Feeling connected to people who are doing the same is mentally a great thing for me. THANK YOU!!
I couldn’t agree more Emma! We have such a great (and busy) connected community of like minded folks!
Hey Sadie! Love the previews of these workouts and would like to subscribe online monthly. Could you give me a short list of the equipment and actual weights suggested for the bells? Cheers!
The most important prop is our barre3 core ball. You can purchase it here with our 28 to Great Guide http://shop.barre3.com/products/28-to-great#.UT6MJdF35bs If you want to purchase just the ball go here http://shop.barre3.com/products/28-to-great#.UT6MJdF35bs
The other props I recommend:
Light 1-2lb hand held weights.
Yoga mat (or other exercise mat/surface that supports your exercises on the floor.)
Waist high surface such as a kitchen chair.
That’s it! WELCOME!
These soups are insanely delicious. Every night, when I put that first spoonful in my mouth, it is like a little taste of heaven. And it’s not even chocolate! Incredible. Thanks, barre3 team and chef partners, for giving my family some more go-to recipes!
Love the 7 day challenge! A working mother with 4 kids, this is just what I needed! I use the workouts as my me time. The brisk walk as family fun !
The smoothies keep me going. They are yummy! I feel like I am cheating!
Well done Sadie <3
Are there any snacks allowed with this nutrition plan?
We recommend snacking on smoothie. Each morning put some aside in a glass jar for later in the day!
I love the large menu for online workouts, and I’m going on a beach vacation in April. This couldn’t have come at a better time! Thank you for the teaching you offer us!
Should it be a smoothie for breakfast, sald for lunch, and soup for dinner?
That’s the idea but you can also switch the order as you like! For example, I often take leftover soup for lunch the next day.
do you have the nutritional ontent esp. carb count for these recipes, I would like to try this ,but I am diabetic and need to know the carb counts.
We don’t have that information. I recommend checking with your doctor to make sure these recipes are appropriate for you!
is it okay to add a sprouted brown rice protein (unsweetened) to the smoothies?
You are welcome to do this. Add away!
So excited to begin. Loved the 28 to great, so I can’t wait!
This is a great plan. I am in before SB. I love and can’t live without (savior to a working mom) my online workouts, but when are you opening a studio in Manhattan?! Sadie, you are so inspirational.
p.s. I think my 5 year old has a crush on you. He always joins parts of my workouts. Too cute!
I love that your son is doing this with you. Give him a high five for me! I can’t wait to be in my favorite city someday. I will keep working on that. No immediate plans.
I’m in! Can’t wait to feel even better – I’ve been continuing the 28 to great and getting ready for an upcoming 5k – this 7 Day Body Blast sounds great to help boost it up!
I’ve been redoing 28 Day Challenge and have seen amazing results. I am doing a 30 day detox of my own at the same time. I am very excited about doing the 7 Day Blast, but my only concern is the lack of protein. I’ve read through all the recipes and your comments that the plan is very well-balanced. I would like some reassurance that the nutrition plan is well-balanced.
Thank you, Mona
These are indeed balanced. We incorporated nuts, seeds, legumes, quinoa and other plant based proteins in many of the recipes. If you are seeking more animal protein, hard boiled eggs, grilled chicken and fish are excellent additions to any of the salads and can be served on the side with your soups.
I am onboard! Turning 50 this week! A great way to take care of myself!
I am in on the 7 day body blast! When exactly is spring break week?
Everyone has different Spring Breaks. Check in with your local barre3 studio for exact dates! If you don’t have a local studio, you can do this program any 7 days you choose!
Definitely doing this with you!