90-Day Wedding Body Transform
An intensive 90-day transformation program designed to get you in the best shape for your wedding day, including detailed workout splits, nutrition timing, and recovery protocols
1. Morning Metabolism Boost
Drink 16oz water with lemon and 1 cup green tea or black coffee. Take metabolism support supplements if using (L-carnitine, CLA)
2. HIIT Cardio Session
Alternate between: Day 1: Sprints (30s sprint/30s walk x10), Day 2: Burpees + Mountain Climbers (30s each/30s rest x10), Day 3: Jump Rope + High Knees (30s each/30s rest x10)
3. Protein-Rich Breakfast
Choose from: 1) 4 egg whites + 1 whole egg with spinach and avocado, 2) Protein smoothie with berries and greens, 3) Greek yogurt with nuts and seeds. Aim for 30g protein
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Whey Protein Isolate
Price: $59.99
4. Dynamic Warm-Up
Complete: arm circles, leg swings, hip openers, bodyweight squats, push-ups, and core activation exercises
5. Strength Training A
Monday/Thursday: Upper Body - 4 sets each: Push-ups (15), Dumbbell rows (12), Shoulder press (12), Tricep dips (15), Bicep curls (12)
6. Strength Training B
Tuesday/Friday: Lower Body - 4 sets each: Squats (15), Lunges (12/leg), Glute bridges (20), Calf raises (20), Romanian deadlifts (12)
7. Strength Training C
Wednesday/Saturday: Core & Glutes - 4 sets each: Planks (45s), Russian twists (20), Glute kickbacks (15/leg), Fire hydrants (15/leg)
8. Post-Workout Nutrition
Within 30 mins: Whey protein (25g) + fast-acting carb (banana or rice cake with honey)
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BCAAs
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9. Mid-Morning Snack
Choose from: 1) Apple with almond butter, 2) Protein bar (>20g protein), 3) Turkey roll-ups with avocado. Track macros in app
10. Lean Lunch
Portion size: Palm-sized protein (chicken/fish/tofu), fist-sized complex carbs (quinoa/sweet potato), 2 cups vegetables. Track in app
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Digital Food Scale
Price: $24.99
11. Mobility Work
Foam rolling session focusing on legs, back, and shoulders. Hold tender spots for 30 seconds
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Foam Roller
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12. Afternoon Walk
Maintain 15-20 min/mile pace. Add wrist weights or incline for increased difficulty
13. Afternoon Snack
Choose from: 1) Cottage cheese with berries, 2) Tuna with rice cake, 3) Protein shake with almonds. Track macros
14. Evening Cardio Options
Choose one: 1) Swimming: 30 mins with alternating strokes, 2) Cycling: 30 mins with 1-min sprints every 5 mins, 3) Stair master: 30 mins at level 7+
15. Light Dinner
Protein + vegetables only. Options: 1) Grilled fish with asparagus, 2) Chicken stir-fry with broccoli, 3) Tofu with green beans. No starchy carbs
16. Measurements
Take weekly measurements: waist, hips, chest, arms, thighs. Update in tracking app
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Smart Body Composition Scale
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17. Progress Photos
Take weekly photos: front, back, both sides. Wear same outfit in same lighting
18. Weekly Check-In
Record weight, measurements, energy levels, and workout performance in journal
19. Evening Recovery
Epsom salt bath or 10 minutes stretching routine focusing on worked muscle groups
20. Supplement Stack
Evening supplements: ZMA, magnesium, and casein protein if using
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ZMA Supplement
Price: $24.99
21. Sleep Prep
No screens 1 hour before bed. Prepare workout clothes and meals for tomorrow. Set alarm