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It's the final. freaking. week. and it's time to go out with a bang. This week's workout—a barbell and turf challenge—will push you to your limits and show you what your body can really do. Take that momentum and the rest of the healthy habits we're building this week and use them to keep the progress going long after this challenge is over. Remember: You're in this for the long haul, so you need to figure out how to make it last.


Day 35: Barbell + Turf Workout

Get Jen's Look! Cage Bra + Impasto Legging 

#MondayMotivation: "Do or do not, there is no try." —Yoda

It's the sixth and final week of the challenge, and Jen is serving up the perfect finale for all your hard work: a barbell and turf AMRAP (code for "as many reps as possible"). Yeah, it's tough, but it'll show you exactly how far you've come in the last 30+ days. Get ready to crush it.

How it works:  There are six sets of moves below. Follow along with Jen in the video, or work through the moves on your own. Do all barbell movements for 12 reps (unless indicated otherwise), and then move on to the turf work (you need about 20 yards of open space). One round is 10 minutes; cycle through the circuit below until time runs out. You can do the 10-minute routine just once, or repeat until you're really done. Do this routine three times this week on alternate days. (You can add some rounds of the workouts from previous weeks to your routine this week too!)

Set 1: 
Sumo Deadlift
Upright Row
Turf: Side Shuffle (down and back x2)

Set 2: 
Push Press
Good Morning
Turf: Forward Bound to Backward Run (x2)

Set 3:
Kneeling Piston Press
Turf: High Knee + Butt Kick (x2)

Set 4: 
Walking Lunge (12 reps per side)
Turf: Karaoke (x2)

Set 5:
Floor Bench (12)
Barbell Turkish Get-up (1 rep per side)
Turf: Forward Bound to Backward Run (x2)

Set 6:
Abs Roll-out
Pull-Over to Crunch
Turf: High Knee + Butt Kick (x2)

Not satisfied with the burn? Get an exclusive three-minute workout booster by signing up for our Goal Crushers newsletter.​


Day 36: Snack Stash


Snacks are a (fit) girl's best friend. Being prepared and having healthy snacks on hand will prevent that "hangry" feeling between meals and keep you from overdoing it once you do get your hands on some food. Try these three healthy snack recipes from Jen Widerstrom for big-batch snacks (including those no-bake energy balls) that you can make and take anywhere, or check out her favorite energy and protein bars and current superfood obsession below.

Algae Obsession

"Chlorella is one of the healthiest, most potent foods in existence," says Jen. (Here, all the health benefits of chlorellathat you need to know about.) It's a plant-based source of protein and can help stabilize your blood sugar to help ward off cravings, she says. "Spirulina is also a great source of an extremely high energy food and great before a workout," she says. (Don't worry, we have a guide on the health benefits of spirulina too.) Try out some of Jen's favorite chlorella/spirulina tablets ($37; and a bonus beauty favorite, Vital Proteins Beauty Greens ($80;

Jen's Top 3 Energy & Protein Bar Picks

  1. IDLife Bars 
  2. Power Crunch Bars 
  3. Lara Bars



Day 37: The Power of Little Things


How often do you keep promises to other people? How often do you keep them to yourself? Today's all about pondering the power of your word. That means honoring the things you tell yourself you'll do. You need to establish trust with yourself the same way you establish trust with someone else. Following through with your ideas, plans, and goals feels good—but when you don't, you likely lose a little faith in yourself.

What's your track record like? Think about it, and read more about why Jen thinks the power of your word is essential for crushing your goals. Then chat with her about it on Instagram Live tonight at 8 p.m. EST! 

Mood Boosters
  • Hug machine: Hug your dog, cat, neighbor, whoever is within reach. And do be lame about it—"go in for the real deal," says Jen.
  • Little-big presents: Buy something (little) that you don't need but you really want.
  • Thought pixels: Capture little thoughts/insights even if it's just one minute on a train or while waiting in line for something. You don't *need* to be sitting down for 20 minutes to go deep. (P.S. This is basically mindfulness, a type of meditation that doesn't require oms or silence.)


Day 38: Make a Vision Board


It's arts-and-crafts time, guys! Tonight, your task is to make a vision board. Go analog and pull from magazines and pictures and freehand doodle. Or go digital, and turn a Pinterest board into your masterpiece. In both cases, collect anything that moves you: colors, words, and images that light you up. "Give your brain a rest and let your instincts guide you without limits," says Jen.

Why are we crafting? It's all about visualization—a tool that can help you ace everything from waking up early to tapping into your secret workout motivation. By creating a vision board, you're taking the "visualization" concept super literally, but it's just another way to layer on the positive goal-crushing reinforcement. Read up more on how visualization can help you crush your goals—then get crafting. 

Day 39: Go Uncharted


Today's challenge: Go somewhere! Leave your 'hood or your town, your usual workout spot, food spot, or Friday night spot. Go alone or with others. No matter what, make it a point to meet someone new. You can't only be successful in a bubble—it's time to test out those new wings.

"Different people, places, and things are a catalyst for confidence because it breaks up the monotony of what our default behavior is," says Jen. "Change inspires change, in a great way." Whatever comes your way, see if you can hold on to that "I've got this" mentality that you've (hopefully!) built up over the course of the last six weeks. Remember: True success travels with you.

Need ideas? 

  • Take an overnight trip or go visit a friend in a place you've never been. 
  • Track down a new trail that requires a bit of a drive. 
  • Run or bike to a new café, landmark, or pretty view. 
  • Try a new cuisine (and order in their language!). 
  • Head to a new town and strike up a convo with a local. 



Day 40: The ~*Final*~ Test


You made it. Day 40. The last hurrah. It's time to see how far you've come. 

Remember that fit test you did on Day 1? Now, it's time to retake it. Bang out those squats, push-ups, sit-ups, and timed cardio, and give yourself a pat on the back for all the progress you've made—then post your results in the Goal Crushers Facebook group to show off all your hard work.


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