Beachbody - Start Losing With Jen Widerstrom -

5 moves, 40 sec on / 20 sec off: squats, push-ups (knee ok), rows, lunges, plank hold.

Squat pulses, reverse lunges, glute bridges, calf raises.

(stretching encouraged) 🧠 The Jen Widerstrom Mindset Tools These are what make the program interesting – not just exercises. 1. The “3-Pound Muscle” Rule Your brain weighs ~3 lbs. Train it first. Each morning, Jen asks: “What’s the one action today that will make me proud at 9 PM?” 2. The 5-Minute Rule Don’t feel like working out? Put on your shoes and commit to 5 minutes. After 5 min, you can stop – but 99% of people keep going. 3. “Don’t Should on Yourself” Replace “I should have eaten better” with “Next meal, I’ll add protein first.” Guilt kills consistency. 4. Trash Bag Therapy Jen has you write down your excuses on paper (“too tired,” “no time,” “I’ll start Monday”) and literally throw them in a trash bag. Symbolic but weirdly effective. 📈 How to Track Progress (No Scale Obsession) Jen wants you to measure behavior wins , not just pounds: Beachbody - Start Losing with Jen Widerstrom

Repeat any workout or do a 20-min outdoor activity.

Overhead press, bent-over rows, triceps kickbacks, bicep curls + 2 min motivational speech from Jen. 5 moves, 40 sec on / 20 sec

High knees, mountain climbers, standing oblique crunches, butt kicks.

✅ Did you eat protein at breakfast? ✅ Did you finish 3 workouts this week? ✅ Did you sleep 7+ hours? ✅ Did you take 1 “green” (veggie) with every meal? Each morning, Jen asks: “What’s the one action

Now go put on your shoes. Five minutes. You got this. 💪

Here’s an interesting, action-oriented guide to — broken down like a coach talking you through your first week. 🏋️‍♀️ The Vibe Check: Who Is This For? Jen Widerstrom (former Biggest Loser trainer) designed Start Losing for people who are sick of perfectionism . You’re not looking for a 90-day extreme transformation (yet). You want: ✅ Results in 21 days ✅ Simple nutrition rules ✅ Workouts under 25 minutes ✅ A coach who says “done is better than perfect”

And if you miss a day? Just pick up where you left off. That’s the secret sauce of Start Losing – it’s built for real humans.